June 29th, 2016 By Dutch

5 of F3’s finest chose to enjoy YHC’s B’day Beatdown, and they were told that they will loathe the # 55 by workout’s end – All Pax were eager to participate and also hurl b’day related mumble and insults. To no avail, for the resilience and Teflon coating of the years proved beneficial once again.

Warmup- 55 SSH, 30 then 25 at the end IST, Windmills, Arm Circles

The Main Pain
Circle up for Painful Circuits

Kettle bell in middle where Pax 1 does 55 mason twists while
Pax 2 – does 5 heavy ropes/5 Handfree Merks
Pax 3 – does 5 Squats/ 5 presses – w CB
PAx 3 – does 5 Power planks / 5 CB Merks
Pax 4 – does 5 CB W’s/ 5 Hello Dollys
All Pax continue the 5/5 excercises until Pax 1 completes his Twists

Switch-a-Roo until all the Pax go through the circuit

Break –
Round 2 where Kettle Bell Pax 1 – 55 Chest Presses
Repeato all other excercises

Break
Round 3 where Kettle Bell Pax 1 – 55 KB Swings

Break

FURY FINISH
Burpee Merk- Where we circle up and do 55 Burpee Merks. 11 rounds for 55 total.

COT

BOM

B’day Moleskin-
Great workout men! It was a great day to have a great day. I appreciate the opportunity to lead – always enjoy it! Ready to thrive at 55!

Tradition

---