- When: 08/20/2020
- QIC: Mayhem & Goggles
- Pax: Birthday Suit, Bonesaw (TRIPLE RESPECT), Chestnut, Devil Dog, Five Guys (RESPECT), Flounder, Forrest - Kinston, Goggles (RESPECT), Gopher, Jingles, Landlord (DOUBLE RESPECT), Mayhem - Kinston, My Pleasure, Never Happened (RESPECT), Permit, Phoenix, Porkchop - Kinston, Runt (RESPECT), Shank (DOUBLE RESPECT), Short Sale - Kinston, Short Stop, SOL (RESPECT), Viking, Wildcat - Kinston
- FNGs|Visiting Pax: FNGs - Lowell Gill - FNG Bonesaw (Double Respect), Thomas Jenkins - FNG Jingles, Lendell Sutton - FNG Devil Dog
This workout was designed to increase agility and build stamina. It was a workout designed to cover areas that have yet to be covered by any previous beat down.
Warm up:
High Knees 3×20
Don Quiotes 3×15
Squats 3×10
Butt Kicks 3×20
Freddie Mercury 3×20
Countoff to 2
Beat down:
Build Up:
4 Corners 3 Sets
Between Sets:
LBC’s 10
Merkins 5
Squats 5
Strengthening:
Slalom- 10 SSHop
Rocky Carlson- 10 Plankjacks
Repeat
Paired 1’s and 2’s & Mosey to Diamond for more strength and agility training.
Circle bases twice doing agility moves through 3 cones per baseline.
Pax’s Paired up each group of two doing 100 Merkins, 200 Squats, and 300 LBC’s, alternating with Dora 123 w/ Suicides & Agility Ladder.
COT: Prayer Request for Fire Ant’s family dealing with the loss of his mother. Prayed for the teachers and students with schools starting back.
Announcements: Announced Ruck workout to start Friday 08/21/20. Welcomed 3 FNG’s and gave them their new F3 Names!!!
Moleskin: Thanks to Mayhem for leading us in a send off prayer. This workout was one that left everyone short of breath and sore in places they didn’t know they had.