December 18th, 2019 By Thomas DeBoyace

Your QIC was excited to lead a well planned beat-down on this glorious hump day.  I arose from the bed got dressed all excited and then stepped outside and almost turned around and crawled back into the bed!  But forget that! I pushed through to lead all the wonderful, strong, dedicated men that would show for this beat-down I had planned.  However, 1 minute to go before launch, it was only QIC and two others starring at each other as we jumped around to stay warm.  5:30 and still only a total of 3.  So we moseyed….

Warmaroma – Mosey to Parking deck and circle up for SSH (IC) 25, Hillbillies (IC) 15 , Cotton Pickers (IC) 10, Arm Circles (Grandmasters)

The Thang: I promised some fun and pain so here it was.

Level 1 – 10 burpees – bear crawl up 1 ramp and jog next ramp to 2.

Level 2 – 20 squarts – quadrophelia up 1 ramp and jog next ramp to 3.

Level 3 – 30 LBC’s – Karoke up 1 ramp and jog next ramp to 4.

Level 4 – 40 Plank Jacks – Spring up 1 ramp and jog next ramp to 5.

Level 5 – Down steps to 1 and run back up steps to level 6 and then back to level 1 again where we repeat all levels again.

A little extra AYG beatdown planned for Mary….stay tuned…

Moleskin: Great job today Grandmaster and Squid!  It was not joke 4 rounds of the above exercises and fun was had by all.  Heavy breathing…..snotty noses and all that other good stuff!  We all stayed together on this round of exercises so it was good to encourage the brothers while we gave it all we had.

Mary: After completing 4 rounds we had 5 minutes to spare.  So I had a few AYG for 1 minute workouts planned to finish the morning.  1 minute of Alligator merkins (yup! I brought it back!) 1 minute of wall climbs and 1 minute of flutter kicks.  1 minute to spare for some stretching.

Prayers/Praises: Squid having a good year with his business and has received some new clients to start of 2020 with a bang.  Congratulations Squid.  Squid is truly someone I know who is a good steward with the riches God blesses him with.  Continued prayers for Sir Topham and his family.  Continued blessings over Grandmaster and his new position at work and his family.

It was an honor to lead this morning guys! F3 is awesome because it encourages me to be a better me!  God bless!

Sir Topham

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