January 24th, 2018 By High Chair

Pain Academy

Note: this is my first official BB on the website so if I screw it up,,,,to bad…

YHC hasn’t lead a regular F3 beat down in quite some time so I wanted to see if I still had it in me.  We had a FNG so disclaimer was made with a note to self to make sure to demonstrate called exercises so off we went.

Warm Up: One lap around the parking lot with a mix of high knees, butt kickers and karaoke then circle up for SSH, Imperial Walkers, Grandpa Jacks, Low Slow Squats and lets not forget the 3 Burpees between each exercise.

Thang:

Start on one side of the school, lunge walk to Lane, Crawl Bear back to Lane, run to the next word Fire and repeat all the way around the school.

Of course once we finished we had to go back around so Broad Jump from Lane to Fire and then reverse gear back to Lane then run to the next Lane and repeat all the way around the school.

Needing a quick recovery Chum called Ball to the Walls while the Q caught his breath.  Quick time check told me we had time for one more lap around the school so of we went.  Called exercise was 15 plank in and outs on Lane then run back to Fire and repeat to the other side of school. Halfway through YHC had to modify to 10, heart rate was starting to climb.

Mary:  Mosey back to parking lot where we all lined up on the white line and starting at one end each PAX member called a exercise.   We did some Dying Cockroaches, Flutters, LBC’s, Heels to Heaven and all was going smoothly until The Body’s slow count of 6 inches.  His hamstring is injured but not his sense of humor.  Amen!

COT: Regular workout schedule, Metal on Friday and Rucking on Saturday.  Now is the time to remember the good times we had with Gremlin and lets support his family in anyway we can.  I know he would do the same for us.  Shout out to our latest FNG Convoy.  Everyone knows the song, they just didn’t want to admit it.  Crash the gate doing 98 saying let those truckers role, Convoy……

HighChair out!

 

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