April 28th, 2016 By Mugshot

22 PAX gathered in the gloom on a warm morning for a beat down, led by a Virgin Q on his 1 year anniversary.

A detailed disclaimer was given along with a brief explanation of what inspired the pending beat down to hopefully inspire our PAX to push a bit harder. One of our fellow F3 Brothers has been battling a rare form of cancer for the last 10 months.  He has been asking for prayers both in words and through Push Ups/Merkins.  One Pushup = One prayer.  YHC was determined to show F3’s support and offer up thousands of prayers from the Highlands AO so that he wins his fight against this terrible disease and achieves Complete Stringent Remission (CSR).

WARMARAMA:

15 x SSH IC

15 x IST IC

15 x Cotton Picker IC

15 x Windmill IC

15 x Mountain Climber IC

10xChest Stretch

10x Tricep Stretch (flap jack)

THE THANG:

Suicides: Get the heart rate up with some sprints between Basketball Hoops. YHC almost broke the record for the shortest Q when he turned his ankle on the 1^st trip down.  Fortunately a good disclaimer was given and he was able to continue.

1^st Basketball Hoop and back

2^nd Basketball Hoop and back

3^rd Basketball Hoop and Back

4^th Basketball Hoop and Back

Plank at the end

Count off and separate into 5 groups

Circle of Merkin:  Run a complete lap in between stations to keep the heart rate up

1. Station 1 (2 Min/50 reps)
   1. Merkins
2. Station 2 (2 Min/50 reps)
   1. Patty Cake Merkins
3. Station 3 (2 Min/50 reps)
   1. ShoulderTouch Merkins
4. Station 4 (2 Min/50 Reps)
   1. Carolina Dry Docks
5. Station 5 (2 Min/50 Reps)
   1. Derkins on Bench or on curb

 Mosey to Wall

• Ascending Testicles
  • 15 deg: 10 reps
  • 45 deg: 10 reps
  • Full balls to the wall: 5 reps
• Wall sits w/shoulder press (20×4 counts)

Mosey to Marry

 

LBC x 24

Pretzel Crunch (left and right side) x 10

Low Flutter

COT

THE MOLESKIN

1. Thanks everyone for allowing me the privilege to lead you fine men in a beat down. It was my Virgin Q this morning. No excuse for waiting 1 year to lead a beat down; especially after leading soldiers in similar workouts for so many years. Brought back some good memories.
2.  It was good to hear the grunts and see all of you pushing each other to crank out extra merkins. I am very honored and humbled that we were able to offer up over 5500 prayers for our F3 Brother, Curt, as he continues his fight with cancer. Good health is a fragile thing that we often take for granted; just as is our ability to work out our bodies and do what appears to be something as simple as a merkin. Seeing some of the comments on Caring Bridge, there are folks who struggle to do just 1. We did almost 200-300+ for each PAX today. That is impressive. F3 will reach people around the Globe!
3. Mumble chatter was kept to a minimum at the beginning, probably out of respect for the Virgin Q. You were taking it easy on me. But it increased as the workout progressed in the Circle of Merkin. It reached highest levels when we went to the wall to do Ascending Testicles after already doing 200-300 merkins. Great push. Hope you got a good workout and will feel it tonight.
4. Extra prayers for the soul of Conchito’s uncle, Umberto, who passed away earlier this week. Our thoughts and prayers go out to him and his family.
5. Looking forward to Q’ing again in the near future. If you have not signed up to Q, I encourage you to do so. It is a lot of fun, especially with our group of men. The adrenaline rush allows you to have a pretty good workout as well.

HUAH!!
Mugshot

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