4 PAX arrived at 0500 for a 30 minute EC ruck. Good fellowship ensued.

At 0530 sharp, 17 PAX gathered in the gloom at the Church of the Good Shepard for another Floyd style beatdown. Would Floyd utilize Tater Tot’s Favorite Spot? Would Riggs keep his mouth shut? Would Floyd’s backblast be as eloquent as Sweats or inspiring as Grunge? The answer to all of these questions would be a solid, definite no.

Warm Up:
Baby Arm Circles x 10
Overhead claps x 15
Moroccan Night Clubs x 20 (There was variance and discussion on how to do these properly)

At this point, the mumble chatter devolved into a chaotic chatter that could only be contained with…

10 burpees

After checking back in with the PAX and realizing Riggs was still wanting some….

10 more burpees

YHC realized at this point that the warm up was over. Mosey over to the steel pile and grab a piece of steel. Any old piece will do as the PAX were informed that we would be rotating.

The THANG: Usain Beast

Many of you have done a Usain Bolt. Others have done a Beast. Today, in honor of the retirement of the great Usain, we have mashed these two F3 staples together. In the Usain Beast, the PAX line up at the first cone. One PAX at the end calls out an exercise and then we do that exercise Beast-style: x6 x6 x6 x6 x6 x6 for at total of 36 reps per set. After each set, hold plank or steel until everyone is done. Then put the steel down and slide to the left to the next piece of steel. We did this for about 15 minutes with several different sets including:

Bicep curls x 36
Merkins x 36
Overhead Presses x 36
Straight arm raises x 36
LBCs x 36
Air Squats x 36
Bear crawl with Merkins x 36
Bench presses x 36
Maybe a couple more, can’t remember

The next THANG: The Family Feud
Mosey to the top of the parking lot and split into two groups of 8. Each group lined up across from each other and would send one representative per round to face of in a classic rock paper scissors. YHC served as the master of ceremonies. After each RPS, the winning group would do one set of exercises, while the losing group would do a harder set of exercises.

Round 1:
Winner 10 burpees
Loser 20 burpees

Round 2:
Winner 10 Merkins
Loser 30 Merkins

Round 3:
Winner 20 Air Squats
Loser 20 Jump Squats

Round 4:
Winner Run to end of parking lot and back
Loser Bear crawl to end of parking lot, run back

Round 5:
Winner 10 Jump Lunges
Loser 20 Jump Lunges

Round 6
Winner 15 Flutters
Loser 30 Flutters

Round 7
Winner 10 Merkins
Loser 10 EKG Merkins

Round 8
Winner Run to end of parking lot and back (~250 yards)
Loser Run around church (~1/3 mile)

Mary:
Everyone face uphill to increase the difficulty
LBCs x 30
WWIIs x 15

COT

Moleskin:
Welcome FNG Sonar the son-in-law of our frequent guest Radar
Prayers to Debbie who is fighting brain cancer
Prayers to Daphne who is fighting abdominal cancer