Clearly late, but at least I’m getting it posted.
We had a crew of 6 men post for our 9/11 Never Forget Beatdown.
COP:
10 Side Straddle Hop IC, 10 Imperial Walker IC, 10 Little Baby Arm Circles Forward IC, 10 Little Baby Arm Circles Reverse, 10 Seal Jacks IC, and Q led deep stretch.
9/11 Tribute:
9 Rounds, 11 reps each round alternating rounds between squats and lunges. Each round members of the PAX would switch between different coupons: 5 gallon buckets of water, #30 rucksack, cinder blocks, 30# weight. Lunges were 11 reps each leg.
NEVER FORGET = 11 jump over burpees
Next up, my favorite Tha Smokehouse… with a little heavy metal twist!
1 Derkin (decline Merkin)
5 Merkins
10 Irkins (incline merkins)
15 Dips
20 LBC’s
Sprint to Picnic tables
2 members of the PAX would wear the 30# ruck sacks for each of 2 rounds!
Rinse Wash repeat the first two workouts.
We finished with the Pledge of Allegiance, i totally whiffed on count-o-roma and name-o-roma….. I was totally WHIPPED.
Announcements: Orlando Launch 9-24 W/ Twinkle Toes,
Boro Launch Oct 1st, F3 St Simons Q October 15th
F3 Lunch @ Marshside 2nd Monday… Since I’m like 2 weeks late, I can include that the PAX had to call an audible and move to Typsy McSway. I’ve only eaten there 1 time since it opened, so I can’t comment. BUT Marshside is one of my favorites! Well, the only thing I every get is chicken fingers and spuds. I really like the sides of honey, and I mix it with ketchup and a could dashes of Franks hot sauce, because you put the @^$( on everything!
Prayer Request Mind Bender’s Med License and Hee Haw’s daughter first road trip driving solo.
F3 St. Simons 