AO: f3afton
Q: Guinness
PAX: Geppetto, bigblue, Opie, terribletowel, Iron City, Slash, hop_hunter, Guinness, Buck, hokie_pokie, Bravo, Spaz, FNG Mike, FNG Bradley (Forgot his F3 name)
FNGs: 2 FNG Mike, FNG Bradley (Forgot his F3 name)
COUNT: 14
Thank you Afton Pax for posting this morning. Your presence makes a difference. Missed you yellowcake and Moolah and Huggy Bear. Where the heck are you, 4-wide? Thanks for putting up with my 6 years of 9Round celebration Beatdown this morning. What about a 9Round Beatdown every Beatdown? See you in the gloom!

WARMUP:
Mosey to other parking lot.
SSHs x20IC
Intro to exercises warmup
THE THANG:
9Round Workout
1. Burpees x10
WW2 x20
Lunges x40

2. Appolo Ono’s
x20 ft touche
Jump Squat x20
Bear Crawl x40

3. Pull ups x10
MTN Climber x20 each leg
Non-Murder Bunnies x40

4. Jump Rope
Crunchy Frog X15IC
Broad Jump x40

5. Reverse Burpees x10
Plank Kick Throughs x10
Side Lunges x20 each way

6. Donkey Kong
Burpees x10
Dips x10
Side Plank Walks x20 each

7. Curb
Jump Ups x10
Derkens from
Curb x10
Reverse Bear Crawls x20

8. Donkey Kicks x20
Mike Tyson’s x10
Reverse Lunge x20

9. Dying Cockroach x10IC
Dolly Rosalitas x20
Crab Walk x20 each way
MARY:
Flutter Kicks x10IC
One minute Abs
Side plank J Lows x10IC each way

ANNOUNCEMENTS:
MECA 10 Year Anniversary Beatdown
Saturday April 27th, 7:00am.
Highland Creek Elementary
Coffee and breakfast afterwards.
Also, Volunteer opportunity to clean up School.
COT:
Prayer for Slash and family with mother in law moving in to the neighborhood.