May 11th, 2019 By SchoolBus

8 men gathered for the beatdown at Davis Lake this morning.  This week marks 3 years since I joined F3. Thanks for everyone’s support at Davis Lake and other AOs through the years!  Here’s the beatdown short version:

Warm a Rama:  15 x SSH, IST, CP, WM, merkins, T flyby Burpies

3 Play ground circuits: 10 each of Squirqins, Merkins, dips, step-ups

3 tennis court circuits: 10 each of squats, hand clap squats, forward lunges, backward lunges.

3 tennis court circuits: 10 each of merkins, burpies, pretzel sticks, core killers

3 Rock garden circuits: 10 each of dips, curls, OHP, skull crushers, chest presses

Mosy to DL entrance for merkins, air squats, and dodge the incoming cars heading to life guard training.

Mary favorites and stretching

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