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:
- side shuffles,
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
- toy soldiers
- But kickers
- 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:
- Carolina DD, Salsa Dips, LBCs
- Overhead claps, Moutain Climbers, Merkins
- 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