6 Brave Pax showed up for this morning’s beatdowm

EC:  5 mile ruck (Marta and Avalanche)

Warmups:

• SSH x20
• Willie Mays Hays x 10
• Arm Circles x 10
• Reverse AC x 10
• Mountain Climbers x 10
• Bows and Toes Ring of Fire (10 second count per Pax)

The Thang:

• As we traveled today we performed a coupon indian run with an “Wayward Son” sprint.  Coupons: Shovel Flag, 2 bricks, 4″ concrete block and angle iron.  As we all shuffled and carried coupons, the last pax in line would sprint far enough ahead to perform (3) burpees (wayward son) before the leader with the shovel flag would arrive.
• First stop:  Split into 2 groups of 3 at top of long set of steps, group 1 ran down the stairs and back up while group 2 performed BTTW, switch, x 2
• Second stop:  Marta’s new found gem, the ROTC training ground.  Here we performed 200 pullups, 200 dips and 200 tire flips….fellowship style.  This was not a joke.
• Third stop:  Hill work.  Bernie Sanders up, run down, bunny hop up, run down, bear crawl up, run down, gorilla walk up, run down.

Mary:

• LBC’s in cadence x 30
• Flutters x 20
• Bow and Toes Ring of Fire
• Down/Up Merkins by Weezer x 15
• WWIIs x 20

COT:

• Reminder about Super Cooper’s Red Wagon event at SV

BOM

• Quick point on us all becoming wayward and that f3 is a great place to find ourselves again.  Sent everyone out to be better and do great things today