YHC received a call from Splinter about an FNG coming to the Wednesday beatdown. He said he was looking for a good work out group, so no pressure to make this a great beatdown to introduce the FNG to F3. YHC woke up bright eyed and bushy tailed to a cold morning, ready to warm up the HIM posting at the District. Some mumble chatter prior to the beatdown gave the FNG a good grip of what he was about to get into, and gave us an opportunity to learn more about him to give him his F3 name. 530 arrived, disclaimers/core principles/ motto were given and we jumped into the beatdown. Welcome Portillo!
WarmUp:
- 15 SSH (IC)
- 10 Windmills (IC)
- 10 Hillbillies (IC)
- 10 Frankenstiens (IC)
- Mosey to the playground area
The Thang:
- 4 sets
- Form pull ups- 1 rep
- Merkins- 10 reps
- Step Ups (HW)- 10 reps
- Squats- 10 reps
- Hold plank until the 6 comes in
- Mosey to the path near the lake (Apnea found us at this point)
- 5 burpees to 10 walking lunges (rinse repeat) until switching half way down
- 10 LBCs to 10 bear crawls
- Mosey back to parking lot near soccer/lacross field opposite end of the district start
- At each light post- 10 reps 3 exercises. Between light posts alternate between mosey and nur (run backwards)
- Carolina Dry Docks
- Leg raises
- Sumo Squats
- Finished just in time to be back at the start
COT:
- FNG naming- Welcome Portillo!
- Upcoming events
- Gasprilla Running
- Splinters fun run (March 9th)
- Heart headed home
- Prayers
- Apnea’s brother-in-law
- Waterboy’s daughters’ friend who’s in a coma