1st Beatdown at AO Battlefield

AO: Battlefield

When: 05/11/2019

PAX:

Number of Pax: 3

Pax Names:

John Vincent “FNG”, Scott Crenshaw “Foxy”

Number of FNGS: 1

FNG Names: Top Filght

QIC: Major Pain


Introduction

It was a clear black night, a clear white moon Major Pain is on the streets trying to…. Oh wait wrong story. It was not clear nor was there a moon, it was cold and raining morning, gloomy to say the least. What better weather to launch a new F3 workout right! I mean if you have PAX post for this then they will definitely be back again when the weather is better.

Warm-O-Rama

Brief intro to F3 and what the mission is
Side straddle hop 25ct
Windmill 25 ct
8ct Body builders 10
400 meter run

The Thang

BOMB’S Partner workout with 200 yard “sprints”, one PAX working, the other running
100 Burpees
150 Overhead Arms Claps
200 Merkins
250 BW Squats
300 Sit ups
800 meter run

Core and Cooldown
Flutter Kicks 25 4ct
LBC 25
Australian Snow Angles 25 4ct
Bay City Scissors 25 4ct
Captain Thor 1:4 Big boy sit ups/American Hammers, went to 10:40
Rail Road every 10 yards on the football field

Circle of Trust

Remember Scott “Foxy” this week, there is going to be some difficult decision made at his work.

Be prayerful for each man to be the best husband, father, and friend he can be.

Naked Man Moleskin

John’s F3 name is Top Flight

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