8 men gathered in the crisp 39 degree morning for a birthday beatdown. I couldn’t think of a better way to start my birthday!
Warmup, 45 SSH, weedpickers, 45 flutter kicks
1st round: 3 sets of 45 sec electric chair followed by 10 4 count merkins
2nd round: 9-1 alternating ladder pullups and dips (bars were cold!)
3rd round: plank chain down the sidewalk between columns and returned with reverse Lt Dan (2 squats:4 lunges, double each time)
4th round: 9-1 alternating ladder box jumps and merkins.
Final round, sprint half way between columns, 1 burpee, get to end, 2 burpee, back to middle 3 burpee, back to start, 4 burpee. Repeat 4 rounds.
Closed out with prayers to be good husbands.
Thanks loveseat, mallcop, siri, labrat, BlackBerry, heartbreaker, and milkbone for celebrating my birthday with me. I am gonna try to make HQ at 5!
F3 St. Simons 