Oh Yes, He Did!

QIC: Jimmy Dean

PAX: Jimmy Dean, Mercy, Woodstock, Patriot (double respect), Footloose, Dropout, Crop Hopper (FNG)

After going over the mission of F3 and the 5 core principles, the PAX got to work. YHC made a mistake in planning and underestimated the work and time needed to complete each station. For future use, lowering the rep counts and possibly adding a station would suffice for this beatdown. Gloves were hardly helpful in shielding the hands from all the bear crawls/crawl bears and crab walks.

In the COT, prayers were lifted up for Crop Hopper’s friends getting deployed, those dealing with injuries, and our troops.

Always an honor to lead this group of men! Aye!

THE THANG: 4 stations of 4 progressively difficult stations with partner work. One partner worked on exercises while the other did the movement portion, flip flop roles until reps of each exercise were completed.

Station 1:
250 merkins, bear crawl/crawl bear to 1st cone
200 diamond merkins, lunge walk to 2nd cone
150 hand-release merkins, sprint to 3rd cone
100 burpees, run to far cone & back
Recovery lap around theatre

Station 2:
250 LBCs, crab walk to 1st cone
200 American Hammers (2:1), butt kicks to 2nd cone
150 Crunchy Frogs, high knees to 3rd cone
100 Big Boys, run to far cone & back
Recovery lap around theatre

Station 3:
250 squats, crab walk to 1st cone
200 calf raises, butt kicks to 2nd cone
150 Bonnie Blairs (1:1), high knees to 3rd cone
100 Lt. Dans, run to far cone & back
Recovery lap around theatre

Station 4:
250 mountain climbers (2:1), bear crawl/crawl bear to 1st cone
200 plank jacks, lunge walk to 2nd cone
150 shoulder taps (2:1), sprint to 3rd cone
100 stump huggers, run to far cone & back
Recovery lap around theatre