Weather: beautiful morning for a nice beatdown

I took my 2.0 (Hammer Head) to the AO,  and in the car he told me he would never meet a beatdown when I am on Q. Got there a few minutes earlier. Got started right a 7:00 am with the 5 core principles of F3. We started with the typical mosi, and the ruckers joined about a minute late, but they did join. Jog with the typical:

• skips,
• side shuffles,
• karaoke,
• ner

Ended mosi on the soccer fields and then meant we were ready for the dynamic stretching.

• knee to chest
• heat to the but
• Walking stretched
• lunges
• toy soldiers
• But kickers
• A-skip
• B skip

Then I offered the pax a selection of workouts. I asked them to pick one of the following numbers: 1, 20, and 43. I told them it was a tricky question. The majority picked 43..of we went..

43 repetitions of each of the following set of exercises. Each set is either 1, 2, and 3 as following:

1. Carolina DD, Salsa Dips, LBCs
2. Overhead claps, Moutain Climbers, Merkins
3. Lunges (22 each side), Moroccan Night Clubs, monkey humpers

Pax would do

• 1, then run
• 1, 2 then run
• 1,2,3 then run
• 2,3 then run
• 3 then run

The run was to the fence and back (1/4 mile approximately).

Ended up beatdown right at 8:00am

Announcements: Grow ruck coming up, sign up to participate or volunteer.  All pax are encouraged to go to the Friday night cookout at Savannah and do the Saturday beatdown.

Prayers: Dragnet and PanAm’s recovery from their health issues

Praises: Welcome back Shamwow