72F with biting mosquitos 5:15a welcomed the Pax, 5 core principles announced, performed 7 mins warmup consisting of wall sits, pike planks, SSH, alternating hand to thigh planks

The Thang:

Complete this series of 4 exercises at 25 reps each, then run a lap

• Merkins
• Jump Squats
• Push the Rock
• Abdominal Reach ups

Rinse and Repeat until 6:00a

COT

message:

“The Lord be with your
spirit. Grace be with you.”
–  2 Timothy 4:22

the beatdown results:

Totaled between 800 – 1100 reps and 2-3 miles

Spinal tap completed 11 laps

ChiliPepper 10 completed laps

Goldwatch 8 laps

Sir Wallace 9 laps but did another set of Merkins and jump squats instead of another lap