November 16th, 2014 By Gump

11 Pax showed for the following F3 workout aka Beatdown.. one of those pax was more vocal than the others.. Yes Major Pain was wide awake and full of color commentary.

Mosey to COP

• SSH x 20
• Merkins x 10
• Cotton Pickers x 10
• Imperial Stormtroopers x 10

Mosey to small hill

• 8 to 1 Ladder with Burpees at the top and LBC at the bottom

Indian run to top of driveway

• Decline Merkins x 10
• LBC x 10
• Hip Slaps x 10

Indian run to bottom of driveway

• Incline Merkins x 10
• Low Dolly x 10
• Decline Merkins x 10

Mosey to rock pile and grab one and circle up

• Curls x 10
• Tricep Extensions x 10
• Skull Crushers x 10
• Chest Press x 10
• Exchange Rocks
• Repetto
• Put rocks back

Mosey to Fence

• Hip Slaps x 10

Partner up

• Partner Push the length of parking lot
• Partner Pull the length of parking lot

Mosey to hill

• Backwards run 25 yards turn around and sprint to the top of the hill by concession stand

Under cover

• Derkins x 10
• 10 Box Jumps OYO
• Partner up for Partner Shoulder Press
• Peoples Chair with Air Presses x 20
• Balls to the Wall for as long as you can

Indian run to Soccer Field

• Belly sprints up and back
• Backwards Sprint 50 yards turn and Sprint – up and back

Mosey to parking lot for Marry

• LBX x 30
• Plank Jacks x 10

Moleskin

1. Ouch- we had a “Balls to the Wall” – Off between Avalanche and Parreira, well Avalanche out lasted all the pax and Pharaoh ended up with some Road Rash
2. Speaking of Pharaoh and his road rash, I wonder what his FNG William is going to tell the other co workers at MaBell monday morning about “the boss”.
3. Forgotten Jelly has really slimmed down, keep up the great work Jelly
4. There was some Discussion that all Pax doubled down.. but that is just not the case..
5. Klean Up, brother your very quiet, how do we get that inner beast to pop out.. you never look gassed brother, NEVER time for you to step up and Q!

Highlands, Rolling Stone, Tradition

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