September 17th, 2019 By Sandman

It was such a coincidence that someone with Sand in their F3 name shares the same birthday. I was an honor to share the Q with Sandbag today. 25 men got out of the fartsack to participate in the Birthday Beatdown.

Disclaimer was given and we were off. Sandbag led the Warmorama

SSH

Windmills

Plankjack

Hillbilly

I took over as we moseyed to the side of the school to the short hill.

25 to 5 ladder. Merkins ate the top and LBC’s at the bottom.

Then off to a mosey around the back of the school over to the basketball courts. Start at first goal and bear crawl to next goal. 10 CDD’s, sprint to next goal and 15 CDD’s then lunge walk to the last and 20 CDD’s.

Head over to the playground and form 4 groups. There are 4 stations 10 pull-ups at the playground

20 dips at the guardrail, 30 step-ups at the benches behind the school and 40 LBC’s at the portico.

Keep rotating until time is called. Sandbag led us on the mosey to Mary.

Low Flutters

Pretzel Crunch

Burpees

COT and prayer given by Alcatraz

All I can say it was an honor to lead the workout today.

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