AO: Firehouse

BeatDown Date: 10/05/2021


Number of Pax: 15

Pax Names:

Yazoo, PETA, Mystery Meat, Ex-Lax, Ripcord, Doughboy, Cashback, Spider, Tea Time, Badger, Sparta (NEW), 57, My Pleasure, Pilgrim, Outbreak

Number of FNGS: 1

FNG Names: Caley Vo (Sparta)

QIC: Outbreak


IPC rebellion. We did not one step of running.


SS hops
Weed Picker
Copperhead sq
Arm circles
Hip circles

The Thang

10 intervals 45 sec work, 25 sec rest
– high plank
– squat
– diamond merkins
– Bonnie Blair
– Merkins
– reverse lunge with knee drive
– Plank side jumps (LCRC)
– Cindy press
– Tuck jumps
– Cindy Swings

2 minute rest

Tabata (20/10 X 8 sets) max effort
– burpee

2 minute rest

Cindy thrusters- 5 sets, 45/25

2 minute rest

Another set of 10 intervals, 45/15
– crescent tucks
– plank elbow to pushup
– swipers
– side cycle L
– side cycle R
– Frog v ups
– Side scissor crunch L
– corpse crunch
– high plank

Circle of Trust

prayer for Dutch, and the men as they go about their day.

Naked Man Moleskin

This might be the first F3 workout in the history of F3 where there was a side lecture given (by myself) during the recovery sections about the differential diagnosis of painless and painful genital ulcers

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