AO: Jericho

When: 2023-12-22

QIC: Valley Girl

PAX (6): Baskins, Mr. Hand, Pinkman, Todd Doherty l F3 UMass, Tsunami


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.


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.


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.

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