Intro/mumble chatter:
YHC lead his first F3 Beatdown with an amazing group of 17 HIM.
The 13 beatdown is for the 13 soldiers who were lost in the final days withdrawing from Afghanistan.
The warmup:
- Baby arm circles, forwards & back – 20 IC
- Frankenstein – 20 IC
- Windmills – 15 IC
The Thang:
Weights were distributed at discretion
Rx weight: 60# SB, 30# ruck
Part 1: 13 min AMRAP
- 13 Man makers
- 13 ruck lunges (HW)
Immediately after 13 min AMRAP, ruck 1 mile.
At the 30 min mark, begin part 2
Part 2: 13 min AMRAP
- 13 SB get ups
- 13 ruck pushups
Immediately after the 13 min AMRAP, ruck 1 mile.
COT/Announcement:
We had the pleasure of hosting F3 Ticktac from Tallahassee & his FNG. After discovering some interesting things about him, FNG became Dr. Geller.