Saturday, February 23
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

First Full Year of Beatdowns

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5 PAX arrived to celebrate YHCs one year F3 anniversary. The weather as usual was perfect. I am so thankful I took the opportunity one year ago to participate in my first workout.

The Thang

Warmarama
30 SSHs 4ct IC
20 Forward / Backward 4ct IC
10 Finkel Swings each leg 4ct IC
20 Squats 4ct IC

Workout
The beatdown tied in this month’s Quad P. YHC led the PAX on a 1.2 mile run around the QQH pond. Immediately following the run, PAX partnered up for the next phase of the beatdown. PAX completed 10 Abyss Merkins while partner held the People’s Chair, 6 sets. Next, PAX completed 10 Hand Release Merkins while partner held the People’s Chair, 6 sets. During the sets there was a lot of mumble chatter about movies and some great quotes, but for whatever reason PAX got stuck on Napolean Dynamite. Once complete, PAX finished up another 1.2 miles around the QQH pond and then immediately transitioned into Abs. PAX circled up and completed 20 BBSs IC, 20 Leg Lifts IC, 20 American Hammers 4ct IC, 20 LBCs IC, 20 WWI situps IC, and 20 Box Cutters IC.

COTS
YHC read from the Bible Psalm 143:10

Teach me to do your will, for you are my God! Let your good Spirit lead me on level ground!

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