Brutus tipped us off on Sunday evening that Marvel, after 8 months away for Army training, was planning on attending in the gloom.  Obviously, this was great news and many of the PAX arrived early excited to welcome Marvel as he arrived around 0510.  This news was so significant that the one and only Bing, who is generally not a fan of the Monday Morning Beatdowns, even joined us.

Lancelot did a great job lining the entrance to the Pavilion with American Flags and the F3 Shovel flag to welcome Marvel.

After some small talk, it was 0515 and time to get started.

Weather 74 degrees and a little cloudy

Crabcakes reviewed the 5 core principles and led the PAX on a 2 lap mosey around the AP parking lot.  The mosey consisted of High Knees, Buttkickers, and a Ner.

The PAX circled up for the warmup which consisted of the following:

SSH’s IC

Agitators OYO

Michael Phelps OYO

Forward and Reverse Arm Circles OYO

The PAX then moved to the Pavilion to complete the following beatdown accompanied by great music from the Lithium Workout selection on Satellite radio. Nothing like 90’s Grunge to get the morning and the week started.

The Thang:

AMRAP #1 20 minutes

20  Merkins

20 Tricep Dips

20 Step Ups (Count Each Leg)

20 LBC’s

20 Squats

Take a lap around the parking lot

Rinse and Repeat until 20 minutes is up

AMRAP #2 18 Minutes

25 Decline Merkins

25 Carolina Drydocks

25 Lunges

25 Flutter Kicks (Count only 1 leg)

25 Monkey Humpers

Take a lap around the parking lot.

Rinse and Repeat until 0600.

Announcements: Give to Give Foundation.  Need to fill the Open Q’s….there are way too many

Praises: To Marvel for completing his training and serving the country.  Marvel gave us praises as well, he said this was the best workout he’s had in 8 months and the F3 workouts he attended prior prepared him for Army PT.

Prayers:  Prayers for Injured PAX, Prayers for Jacob “Hightower” Hancher, fallen F3 Brother, Myrtle Beach Police officer.  Prayers for the Myrtle Beach Police department and all of the those impacted by this unfortunate situation.

Great to see you all in the Gloom and I look forward to next time!!

Crabcakes OUT!!