Cool, brisk morning in the low 50s for 18 PAX eager to get a good beatdown in. Quick disclaimer, the 5 core principles of F3 and then straight to business.
Warm up- YHC had whispered to @Haka right before the beatdown how much he was going to love the warm up, and I believe he did.
SSH IC x 15
Burpee mile😂😂
15 Burpees at b-ball courts prior to each lap around dog park and tennis courts; 4 total laps.
To the FOP for an extended warm up:
Frankenstein IC x 10
Merkins IC x 10
Shoulder Taps IC x 10
Squats IC x 10
At 4 designated cones, complete the following exercises:
20 jump squats
40 merkins
60 mountain climbers (hard way)
80 flutter kicks (hard way)
(3 rounds); bear crawl, duck walk and lunge in between cones in each round, and mosey back to starting point
1st round – bear crawl
2nd round – duck walk
3rd round – walking lunge
COT
Prayers for our country and that we move in a more positive direction. Prayers for @Belding’s 2.0 as she prepares for a 2nd surgery and the recovery that will follow. Prayers for all PAX that might have something on their mind they are unwilling to share and for those battling COVID (we miss you @Cheesehead and @Sloppy Joe).
Big congrats to @Haka and @ Boobie on being under contract on the LLR home as @Haka prepares to move to Bexley. Congrats to @DBA as well for recently moving to the reserve near @Nancy and @Big Papi.
Nutrition challenge starts Monday, 01/11. Make sure to sign up and time to get serious about eating better and healthier.
Go Ruck Star course schedule for Sat, Feb 6th in Tampa. A few PAX have already signed up, so check the #rucking channel in Slack for details as we start to train. Regular Friday morning ruck tomorrow @ 5:30am at the b-ball courts. Also will be planning another Ruck to In-The-Loop soon, so keep an eye on Slack.
QIC: Grouper
PAX in attendance:
Mash
No. 2
No-See-Um
Vanellope
Haka
DBA
Waterboy
Urkel
Big Papi
Hitchhiker
Anchorman
Smokey
Dillio
Belding
Grouper
Boobie
Apnea
Chowdah