October 17th, 2020 By SandBag

8 men showed up this morning for a special tribute beatdown.  A post on the F3 Nation twitter account shared a beatdown to honor a brother from Arkansas who recently unexpectedly lost his son.  I saw an opening on the SUG and grabbed it.  All of F3 Nation stands with Nomad.

The Hudson Fryar Tribute workout

Warmarama:

Mosey to the next parking lot w/ high knees and butt kickers

19* SSH IC

15 windmills IC

1 burpee

10 weed pickers IC

10 merkins IC

2 burpees

Mosey to the road near baseball fields.

Line up near the grass

Everyone holds Al Gore and the last pax runs to the front of the line.

Switch to merkins and repeat

Switch to lunges and repeat

Switch to squats and repeato 2x

Mosey to the rail for

10 incline merkins

10 dips

7 decline merkins (was going to be 10 but someone collapsed)

Indian run to the rock pile (which seemed quite speedy, maybe because Stifler was there)

The Thang:

There were 6 stations set up, each with an exercise starting w/ a letter of Hudson’s name and the number of reps the number of the letter in the alphabet.

H – 8 Hand-release merkins

U – 21 Upright rows

D – Dan Taylor’s (1:4 working up to 4:16 and back down to 1:4)

S – 19 Spider-man merkins

O – 15 Outlaws

N – 14 No surrenders

After completing the set of 6 exercises, run a lap of 418 meters (4/18 was Hudson’s birthday).  The intention was to complete 5 sets (for 5 years old), but we only made it through 3 complete sets.

Quick mosey back to the starting parking lot just in time for COT.

COT/BOM

Chowder gave a moving talk about how this workout affected him personally, and why the number 19 is so special to him and the Highlands AO.

Prayers for all who have lost a child and for our country.

Finish the morning off with a picture.

At least I thought it was finished, as I pulled out of the parking lot, Dutch Boy pulled out a box of Krispy Kremes.   Hmmm.

 

 

Props to Stifler for posting at Highlands after Qing his own workout at the Valley and putting in 7+ miles. Well done!

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