Q = Tupac
PAX = Bongo, Patriot, Mercy

As always, began with Mission Statement and 5 Core principles and disclaimer

WARMUP
21s and chain breakers. Perfect synchronicity on the 21s. So proud of BlackSwamp. We rock.

THE THANG

We did a ladder type beatdown. Each round = number of reps for that round,
ex: Rnd 1 = 1 rep, Rnd 2 = 2 reps, Rnd 3 = 3 reps, etc.

The work was as follows, but with each round, the previous rounds were added. PS, NO ONE FINISHED, IF YOU THINK YOU CAN FINISH, COME OUT ON 06/20/20 AND SHOW YOUR STUFF. Repeato with a few extra minutes (60 minutes vs 45 minutes)

Rnd 1. Lap
Rnd 2. Bear crawl + all previous Rounds
Rnd 3. Diamond Merkins + all previous Rounds
Rnd 4. Surrenders + all previous Rounds
Rnd 5. Burpies + all previous Rounds
Rnd 6. Lt Dans + all previous Rounds
Rnd 7. Absolutions + all previous Rounds
Rnd 8. Military Merkins + all previous Rounds
Rnd 9. Donkey kicks + all previous Rounds
Rnd 10. Big Boy Situps + all previous Rounds
Rnd 11. Box Jumps + all previous Rounds
Rnd 12. Tricep dips (4 is 1) + all previous Rounds

Rnd 13. Bonus Round, 13 of all exercises.

Ended with COR, NOR, know the 6 (Patriot), Announcements and Prayer. Q went on a rant about personal opinion on what is happening in our country. Details not shared here, if you wanted to hear, you should have shown up. ;-). God bless F3, the PAX members and our country.