AO: f3tradition
Q: kinglouie
PAX: kinglouie, Frostbite MECA, Moonlight (Samir)
FNGs: None
COUNT: 3
After a few days at the beach, too much food, no beatdowns, hatred of work, and let down of a job turning me down after 3 interviews… time for a painful painful beatdown.

WARMUP: 1 mile mosey, 15 SSH, 10 IST, 10 penny picker, 10 windmill, 8 low slow squat, 8 low slow merkins, 10 freddy mercs, arm circles
THE THANG:
Set 1: 5 pull ups, 10 merkins, 10 gob squats, 10 overhead press, 10 swings, mosey around the lower lot… repeato until 6AM.
*Brief mosey break when the runners came, ran with them to the golf course then ran back
Set 2:
3 chin ups, 3 burpees, 5 sumo squat high pulls, 5 swings, mosey around the lower lot…. repeato until 6:13AM

MARY: 5 hanging straight leg raises, stretching