May 28th, 2019 By Deuce

22 friends came out for my final beatdown (and Q) in MeCa before I move to the foothills.  I promised  the guys an intense workout, and we were on our way.

Warmup

Mosey to the bus drivers’ parking lot.

Windmill x10
Cotton Picker x10
SSH x10
5 Burpees
SSH x10
5 Burpees
SSH x10
5 Burpees
SSH x10
5 Burpees
SSH x10
5 Burpees
Merkins x10
Plank
Mountain Climbers x10
Plank
Plank Jacks x10

The Thang

Mosey to the Suicides parking lot.

50(ish)-yard Coordinated Sprint
25 Apollo Onos OYO
50(ish)-yard Coordinated Sprint
26 Air Squats OYO
50(ish)-yard Coordinated Sprint
26 Lunges OYO
50(ish)-yard Coordinated Sprint
25 Apollo Onos OYO

Mosey to the Field

40(ish) yards of Grizzly Bear Crawl Burpees
Jack Webb 1:2 to 10:20
Forearm Burners x10, x4 directions.
Overheads claps x10
Moroccan Night Club x10
Jack Webb for Abs, WWII:LBC 1:2 to 10:20

Mosey to the Suicides parking lot.

Catch Me If You Can with Burpees.
P1- 1 Burpees: P2- 2 Burpees, up to P1- 5 Burpees: P2- 10 Burpees
1st partner to finish Burpees jogs, 2nd partner to finish Burpees runs to catch up.
Switch (45 Burpees total)

Mary

Ab Killers
Homer-to-Marge Merry Medley

Moleskine

1. Thanks to all the guys who came out to see me off on my next adventure!  I am so thankful to be part of such an amazing organization.  I can’t count the ways that F3 has made an impact on my life for the better.  I’m going to miss you guys!
2. Truly great work out there by all.  This was definitely the toughest of the Doom in the Gloom beatdowns.  There were similarities in each, but this one took it over the top. Hickory region isn’t going to know what hit them when this one re-emerges.

Peace,

Deuce

Harrisburg

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