August 13th, 2021 By YellowCake

I missed the past 2 days of F3, so I knew I needed to get my own ass kicked in this beatdown.  Mission accomplished.

Mosey around the parking lot, then warmorama:

13 mummies

13 ISTs

13 toe sweeps

Arm circles

Michael Phelps

Mosey to the tennis courts

By now everyone has figured out that if YellowCake has the Q, there will be pull-ups.  The only question is how many.

13 pull-ups

13 hanging leg lifts

WWWIIs if you are waiting on a bar

When you finish, run laps around the courts until everyone is done.

Mosey to the parking lot for 13 minutes of hell:

Bottom of the hill, 13 Merkins, 13 squats

Run to the top of the hill at the entrance, 13 Merkins, 13 squats

Repeat for 13 minutes.

10 seconds of rest (not sure that did any good, but…)

Mosey to the steps for another 13 minutes of hell:

Top of steps, balls to the wall 13 shoulder taps, 13 atomic crunches

Bottom of steps, 13 lunges, 13 SSHs

That gave us about 4 minutes to mosey to the ticket booth for Mary:

13 pretzel crunches L&R

13 low flutters

Recover recover!

I hope you enjoyed the Friday the 13th pain as much as I did.

YellowCake out!

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