Full body beat down

5/18/19. Georgetown,DE. Nugget on Q.

Warm up- SSH, cherry picker, windmill, hairy rocket, mountain climbers.

Mosey to alley for mike Tyson set. 5 M.T.’s then bear crawl, 4 times.

Mosey around the corner to court house for bolt 45 set.

Mosey to middle school for 3rd F on proverbs 12 “to learn you must love discipline, it is stupid to hate correction…”

Four style ‘crawls’ inchworm to first side walk, bear crawl to second, duck walk to third and dragon crawl to fourth.

Mosey to church for ab set. 10 windshield wipers, 20 leg raises, 30 reverse crunches, 40 long arm crunches, 50 lbcs.

Mosey to next church for arm set. 10 each of merkins, pike press, ranger style, diamond style and tricep extension.

Mosey to circle!

We welcomed my brother in law to the F3 group today, Kolbi, and he received the nick name ‘Truck Stick’! Welcome brother!

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QIC: Vanilla


Here’s the truth…QIC hit snooze and was late to his own beatdown. So, truth be told, the on-time PAX lead the Warm-O-Rama and I don’t have a clue what they did! Shoutout to the dozen PAX who extended grace for my tardiness and still followed my lead upon arrival!

Once QIC arrived, we got right to it w/ a “Friendly” Patriot Run to Milton Memorial Park

The Thang: Monkey-A-Round

PAX rotated between 5 stations doing as many reps as possible for as many rounds as possible. Rotation happened when PAX running at station 5 completed their loop.

  1. Pull Ups
  2. Swerkins w/ Tuck (Complete a merkin with feet in swing then pull feet in for a tuck – BRUTAL!)
  3. Box Jump to Incline Merkin
  4. Forearm Plank
  5. Run loop around gazebo

PAX completed 6 rounds in 20 minutes.

3rd F Message: Excerpt from “Finishing Strong” by Steve Farrar on Vision

Patriot run back to AO

Ended with Number-Rama, Name-O-Rama, & COT/BOM

Humbly Your QIC,


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