13 PAX made trip out to celebrate my birthday with me. We started off with a doosey of a beatdown. I took some inspiration from my Tues beatdown.
Warm up:
- Parking lot lap
- SSH x 46ic
- Windmill x 10ic
- IST x 10ic
- Hillbillies x 10ic
- Bean pickers x 10ic
The Thang:
During the Thang we employed Mr. Big Chest (nod to Thickburger) which was a PAX led in cadence 10ct and well as Mr. Big Shoulders (a ~150yd 60-80lb sandbag carry) once for each PAX throughout the course of the rest of the beatdown.
- Merkins x 10ic
- Plank x 30sec
- WW2s x 20oyo
- V-up hold x 30sec
- Mtn climbers x 10ic
- Perfect Peter Parkers x 10ic
- Lunges x 10ic
- Overhead hold x 30sec
- 4ct curl x 10ic
- Hammer curl hold x 30sec
- Supine press x 10ic
- Press hold x 30sec
- Supine skull crusher x 10ic
- Press hold x 30sec
- Mosey to bathroom building
- Ring of fire
- WW2s x 20oyo
- Weighted front raise for half rotation
- Overhead hold for other half
- Mosey back to flag
- Merkins x 10ic
- Plank x 30sec
- WW2s x 20oyo
- V-up hold x 30sec
- Mtn climbers x 10ic
- Perfect Peter Parkers x 10ic
- Lunges x 10ic
Moleskin:
Wow! That turned out to be a lot of merkins. 2 PAX missed their opportunity for Mr. Big Chest but including the merkins through the beatdown we managed 240 total merkins this morning! Props to Groening, The Mick and Grunewald sporting the weight vests during the workout today.
It was great to see lots of guys out this morning. I appreciate all the birthday wishes this morning. I truly appreciate seeing everyone out this morning and pushing each other. F3, along with all the relationships that I’ve build through it, has been a huge part of my life and experiencing another birthday definitely is a reminder for me what an encouragement and support it has been. Keep grinding fellas!
Until next time,
Scarecrow
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