What Constitutes A Beach Body?

AO: Academy

When: 04/11/2023

QIC: Avis

PAX (4): Cookie, Devito, Mayhem


It was a light crew this morning. Apparently lots of Alpha Pax already own boats or have perfected their beach bodies.


“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.


  • 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.

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