What Constitutes A Beach Body? AO: Academy When: 04/11/2023 QIC: Avis PAX (4): Cookie, Devito, Mayhem Preamble:It was a light crew this morning. Apparently lots of Alpha Pax already own boats or have perfected their beach bodies. Warm-O-Rama:“Warm ups, we don’t need no stinking warm ups!” The Thang:We started with 1 lap around the track. The PAX were hoping that I forgot where I put my board. Lucky for them my memory is still intact. Part 1: 400 meter Run Then, 5 Rounds of: 10 Lunges – Alpha 10 Air Squats 10 Sit-Ups 8 Burpees 400 meter Run Part 2: We headed to the rock pile and grabbed a coupon. We then rifle carried back to the shed. Each round consisted of the following. 5 Burpees 10 Merkins 15 OH Press 20 American Hammers – Alpha 25 Rows 30 Flutters-Alpha Rifle carry back to the ticket booth Run 1 lap We executed 3 rounds Part 3: Plank 1 1/2 min Flutters- 50 in cadence Mtn climbers 20 in cadence We then ran up and down each staircase. At the bottom of each staircase we did 15 dips and 15 squats. We headed back to the flag and did flutters for our last 30 seconds. COT: Reactor Run this Saturday in Dawson Forest Halpha Day coming up on the 21st Thoughts for Mayhem keeping healthy. Props to him for continuing to push himself. Naked-Man Moleskin:I appreciate everyone who made it out this morning. Shout to all the PAX who are pursuing their values everyday. Whether it’s a beach body, building wealth, growing your family, traveling, or career advancement; we all have values we’re pursuing. One of the best parts about F3 is being surrounded by men who are not content sitting still and are constantly trying to better themselves and pursue their values.