T jacks x20
Merkin 1.5 x10
Basic Burpee x20
Plank Roll x10
Warmup Mosey to the top of StinkHill. Grab coupons and perform 2 sets of: Press Jacks, Squat Cross, Lateral Squat Hops
Mosey down to the field for the Beatdown 21. Transit the length of the field 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins (231 total)
Sprint; Partner carry, Bear crawl, Backwards run, Long jump, Bear crawl burpee, Forward lunge, Walking imperial walker, Side lunge to right, Skip jump, Gorilla crawl, Side straddle hopper, Crawl bear, Side lunge to left, Zig Zag Paint, Side bear crawl, 5x5s (5 squats 5 paces), High knees, Overhead claps, Panther crawL, Lunge Twist
Jody back to the flags and watch the less than one minute of time expire while catching up on our breath.
COT: Colossians 3:13, Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.
Welcome back, Funny Car. 3 weeks removed from major heart surgery and already back on the F3 field. No excuses.
Welcome Summit. Lots of good talk bringing F3 and his work together to complement the strengths of both. Stay tuned and get involved.
Panther crawl turned into a bear crawl pretty quick. Tough to maintain especially that late in the series.
I was proud we finished the Beatdown 21. Left no muscle unworked.
Enjoy the new excercises, men. I’ll be back bringing more!