PAX (6): Baskins, Mr. Hand, Pinkman, Todd Doherty l F3 UMass, Tsunami
Preamble:
Reached out to Hushpuppy early in the week to offer to take the Q, as he was getting his mother through some health scares. I thought I would dedicate the beatdown to his mom, Kaal.
Warm-O-Rama:
To the 50 yd line for WMH, WP, reverse lunges, hillbillies, SunGods and deconstructed Wolverines.
The Thang:
To the goal line. Exercises were in 2 groups. Each group of exercises spelled out KAAL.
-Killer B's - Bear crawl 10yds, broad jump 10 yds, 5 burpees. R & R until you get to the other goal line. At this point I really felt my lack of beatdown attendance and running the last few months. I thought I was going to die.
-Alligator Merkins
-American Hammers - Alligator Merkin to 10 yd line, do 20 american hammers alpha count, then alligator merkin back to goal line. Did this for about 8 minutes. Suuuuuuuccckkkked.
-Lieutenant Dan - 1 squat with 4 lunges in cadence, Then 2/8, 3/12, up to 5/20.
2nd group
-Kraken Burpees
-Absolutions - Run to 10 yd line, 3 kraken burpees (3 hand release merkins in each burpee) then run back to goal line for 3 absolutions. Another 8-10 minutes
-Annie Merkins
-Ladder jacks - Dora style, 1 guy does 10 Annie Merkins, while the other partner does ladder jacks amrap (2 SSH, 2 smurf jacks, 2 plank jacks=1 rep)
Did 4 100 yd runs on the field at 40-50%, running backwards on the return.
Finished at the flag with boxcutters and LBC's.
COT:
Prayers for hushpuppies mom
Prayers for holiday everything
Thanks to Tsunami for sharing his F3 journey and how good he is feeling since getting really involved.
Naked-Man Moleskin:
This year has been the year of injuries for me. I've missed a lot of BD's and have not been running. Wow did I feel it today, I could barely talk or give direction, I was so beat. I need to get back out there more, and modify if necessary, just to keep getting the heart rate up. And of course the invaluable fellowship.