7 PAX posted for a beatdown in the gloom. YHC on Q. It’s been a while since YHC did his last Q. Felt great to back at it again today. Great weather this AM as the Florida humid air takes a vacation for a little while. @flattire battled the fartsack monster and won! 1:0 for the week brother!
YHC arrived in time to quickly set up some stations of pain with the cones, get the Bluetooth speaker ready and drop off few coupons on the BB courts. The flag was planted. A quick disclaimer was given and the men of F3Lutz went to work.
Start off with a quick mosey around to the first roundabout.
All IC
SSH x10
Frankensteins x10
Windmills x10
Cotton Pickers x10
Shoulder Taps x15
Mosey again to the next roundabout.
All IC
Baby Arm Circles x10 /reverse
Air Presses x10
Moroccan Nightclubs x10
Mountain Climbers x15
Mosey back to BB courts.
At this time YHC asked the PAX to plank up while he got the app/speaker connected and ready. YHC planned on having 6 PAX, so only 6 stations were set up on the app, but @rockwell also beat his fartsack monster this AM and posted, so a quick change up was needed. YHC had a jump rope ready in his car, so we used that as our unofficial 7th station. After round 1, the weighted jump rope had a malfunction with one of the handles, but the PAX made it work.
Ring of Fire;
3 rounds; 1-minute stations, 15 sec in between sets;
Round 1
1. Burpees
2. Step Ups on the bench with a 2olb weight vest
3. Hammer Curls with LB3
4. Merkins
5. Squats with LB3
6. Flutter Kicks
7. Jump Rope
Mosey around dog park/tennis courts. You have 3 minutes to complete the mosey. (Might have been a tad too long, so next station beatdown this will be adjusted to 2:30 sec.)
Rest for 20 seconds.
Round 2
1. Imp Walkers
2. Dips on the bench with a 2olb weight vest
3. Overhead Presses with LB3
4. Merkins
5. Lunges with LB3
6. Box Cutters
7. Jump Rope
Mosey around dog park/tennis courts. You have 3 minutes to complete the mosey.
Rest for 20 seconds.
Round 3
1. Elbow Plank
2. Leg Raises
3. Triceps Extensions with LB3
4. Merkins
5. Jump Squats
6. Freddy Mercury’s
7. Jump Rope
Mosey around dog park/tennis courts. You have 3 minutes to complete the mosey.
At this point, we had about a minute left. Nothing better to do with one minute than some burpees.
Done.
Total Distance: 1.54 mil.
COT
- Prayers for all the PAX going through their daily struggles at work, family life, health, and other areas.
- Prayers for those DR.
Moleskin
- Great to back at it with you men. I feel I am back to regular status at this point and not planning on missing any more beatdowns any time soon.
- GoRuck 50 mile Star Course is fast approaching on November 9th. Prayers will be needed that the 4 PAX get it done!