February 14th, 2019 By Steel Cannon

7 dedicated PAX decided that the fartsack wasn’t gonna win this morning.  Instead we met at Rolling Stone for a beatdown.  Here’s how it all went down.

Quick disclaimer and we were off.  Mosey around car-rider drop off line to teacher’s parking lot.

Warmarama

SSH x 25 IC

IST’s x 15 IC

Hillbillies x 10 IC

Arm circles OYO

Slow Windmills x 10 IC

Peter Parker Merkins x 10 IC

Mosey to basketball court.  Asked the PAX to get 3 blocks while I grabbed the weinkes from my truck.

The Thang:

Split up into (2) 3-man squads.  I ended up shadowing Life Alert on this one since we had 7.  One teammate starts at Station 1 and one at Station 2 performing the below exercises. The 3rd teammate is the timer and carries the block from Station 1 to Station 2.  When he gets to Station 2, he relieves 2^nd teammate and continues the count from where he stopped.  2^nd teammate then carries block back to relieve 1^st teammate and continues count from there.  Rinse and repeat until all exercises are completed.

Station 1
Burpees X 100
Merkins X 300
LBCs X 500 (Single Count)

Station 2
Squats X 200
Lunges X 400 (Single Count)
Mountain Climbers X 600 (Single Count)

Done just in time for a little Mary.  Blocks returned to their homes and mosey back to Mary.

Mary:

Peoples’ Mary had started while they waited on the Q to get back from putting back his block.

Word is they got in 12 pretzel crunches, then…..

Core Killers x 15 IC

Low Dollies x 20 IC

Moleskin:

We all warmed up rather quickly this morning.  Solid work by all this morning.  Glad to meet No Pass and have him out there for the beatdown.  He’s kicking butt and taking names already!  First week out and will have himself a Rolling Stone Nickel after he posts Friday morning.  He took the flag, cause he said he’s posting Friday!  Awesome to see….definitely a motivation to me and hopefully to others as well.  F3 has been a blessing to me, and I’m thankful to be a part of such a wonderful group of brothers.  Let’s keep it growing!

COT

Prayers requested for injured PAX.  Will be another Saturday workout this Saturday at 0700 at Odell Primary.  1 hour long.  Sugar called for a People’s Q, but I believe Sparky stepped up and said he’d take the Q for a Saturday beatdown.  Come out to find out!

Always an honor,

Steel Cannon

 

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