No tribal Jewelry needed for for this beatdown

No tribal Jewelry needed for for this beatdown

First up YHC takes the reigns with a quick mosey to the virtual shovel flag since the real thing was in Countertop’s car. Why was it in his car still? Read on…

COP:
Side Straddle Hops X 20
Imperial Walkers X 21
Low slow squat X 20

Follow me! Mosey to the rock pile and find yourself a manly rock. I won’t call out names but there may have been a pebble or 2 picked up by some PAX.

Partner up, P1 does called rock exercise P2 does called movement:
Round 1: P1 curls, P2 sprint to football sled and back. Flapjack until 100 combined curls
Round 2: P1 tricep extensions, P2 sprint to sled, bear crawl half way back, sprint 2nd half. Flapjack until 100 combined extensions
Round 3: P1 Press, P2 sprint to sled, lunge walk back. Flapjack until 100 combined presses.
Round 4: P1 flutter press, P2 sprint to sled and back. Flapjack until 100 combined flutter presses.

Strong work boys but wait,  we still have a minute or 2!

Grab those rock and curls in cadence to 10, on the last one hold it at top position, drop half way and hold it…. hold it! Drop those rocks and on your six for some active recovery.

30 LBCs on your own and deposit the rocks… Just the rocks, not the methane Belly Flop! (filling the gap left by HorseHead)

Ok, all you Counterto…. oh wait…
Double E on Q (Filling in for Countertop who called in sick – Can you say Saturday AM Fartsack Delight?? Hope you feel better brother!)

Great time to introduce FNG’s to my main man Jack Webb (For some reason Zip was all “Jacked” up to be reunited with Webb again – Yelling like a Kid in an F3 candy store!)
Push-ups (1 – 10) with alternating Air Presses x 4 (4, 8, 12.. – 40)

Mosey to Stadium Bleachers and partner up for a little Stairway to Heaven!
P1 exercises while P2 runs to top of bleachers.
Exercise 1 – 70 combined burpees – P2 2 x bleacher run – Plank when done
Exercise 2 – 100 combined Dips – P2 1 x bleacher run – Plank when done
Exercise 3 – 50 combined BombJacks – P2 1 x bleacher run – Plank when done

Indian Run to VSF for Mary

Mary
25 x Freddy Mercury IC
Protractor
25 x Mountain Climbers IC
25 x Dolly’s IC
2 x Hip Bridge hold 20 sec
20 x Flutter’s IC

So the picture above…

We are not quite sure the fashion statement Late Show was trying to make with his beaded necklaces before the beatdown, maybe Outland Marti Gras? We wonder what Tribe he comes from with that sweet action beard though.

It’s amazing how bleacher running will suck the O2 right out of you, especially
Snowman on his knees praying to the bleachers for mercy during the Stairway to Heaven.

Announcements:

– Matrix Memorial Day workout – 1 HR – 7:00am – 8:00am
– Foxhole normal time or there is a Metro convergence/5k
– Continued Prayers for Coy – www.careforcoy.org – 5 year old boy that just had surgery to remove cancerous Brain Tumor in Pittsburgh. Continue to pray for a speedy recovery until Little Coy and his family can finally come home.
– 5k for “See Kristan Run” next Saturday 8am (the sister in law of fellow F3er Amoeba) so there will be an F3 showing there.

Welcome FNG’s glad you made it out and hope to see you back! We all Hope HH and CT get well soon and thanks to Glass Joe for taking us out at the end.

Always a pleasure Gents!!