12/15/25
Bill of Rights Beatdown
The Nest
Pax:
Armstrong
Fallout Boy
Deliverance
Raven ~ Qic
Intro
-5 Principles
-Today is Bill of Rights Day, commemorating the ratification of the first 10 amendments. To "celebrate" we did 10 reps of the exercises in our warmup.
-Warmup:
lap, Abe Vigodas, SSHs.
The Thang:
Death by Ladder:
50 Monkey Humpers – 10 Merkins – 50 Imperial Walkers
40 Monkey Humpers – 20 Merkins – 40 Imperial Walkers
30 Monkey Humpers – 30 Merkins – 30 Imperial Walkers
20 Monkey Humpers – 40 Merkins – 20 Imperial Walkers
10 Monkey Humpers – 50 Merkins – 10 Imperial Walkers
Lap
Rinse and repeat, changing the exercises in round 2.
LBC – Squats – Wall Sits w/ calf raise on the number that you count (count 10,20,30,40&50 for the rounds).
Lap
We had a few extra minutes so we ran through all 6 exercises, 20 reps each.
It was a great chilly morning somewhere in the single digits or close to, With windchill, it was close to zero. Movement kept us warm and the company was above par, as usual.
I love this group of men, the PAX of F3. Life without them would be vastly different. I am grateful.
As always it was an honor to lead.
AYE!
Raven.
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