Conditions – Hot and muggy, 100 all weekend!
Memorial Day weekend is a great time for family, friends, and celebration at the end of a hectic school year. However, we all know the true importance of the holiday – to honor our soldiers who have made the ultimate sacrifice in service of our great country. These brave men have given their lives to protect our life, liberty, and pursuit of happiness. The least we can do pay our respects to these amazing warriors is to make the choice to post and put in the work before we enjoy the fun. So on this weekend at Battle, RA dished out the lower body and cardio beatdown, and YHC came through to finish off the PAX with an upper body and ab haymaker. If you weren’t sore from head to toe after this one, then something is wrong with you!
Grab the bricks, mosey to the football field. Line up on the goal line for brick work and suicide circuits. (All exercises with bricks)
- 25 merkin rows – row with each arm per merkin #crowdpleaser
- 50 squats
- 50 Russian twists
20-40-40-20 suicide – goaline to 20, back, goaline to 40, back, goaline to far 40, back, goaline to far 20, back #crowdpleaser
- 40 curl press
- 40 lunges #crowdpleaser
- 40 flutter kicks – 4 ct
- 40 front raise into shoulder fly #crowdpleaser
- 40 hello dolly
- 40 sky ups
Mosey to put up the bricks. Mosey to Battle Loop with a discussion of the F3 mission statement, 5 core principles, and credo. McLovin, our former Nantan, was thankfully on hand to educate the PAX on these subjects.
To the Battle Loop for accountability pull-ups
Each PAX does 5 full range pull-ups (no exceptions today I promise) in succession while the other PAX do AMRAP iron cross.
5 full pull-ups with non-stop wall sits
5 full pull-ups with AMRAP LBCs
5 full pull-ups with AMRAP big boy situps
Rounds 5 – 8
Rinse and repeat above 1st4 rounds.
There were only 40 total pull-ups per PAX, but each rep was done correctly with full hang. You do 40 that way, and you will be feeling it for a few days.
Finish up with the burpee merkin ladder – 1st burpee with 1 normal merkin at the bottom, 2nd burpee with 2 merkins, 3rd with 3, etc, up to 10 merkins #crowdpleaser
Mosey back to COT with backwards runs through Battle Pad parking lot and main parking lot to hit those quads again.
Finish with 10 Umpire squats, 10 SSH, and 10 American Hammers to spell out USA (clever I know…)
- Crazy Train at the end of June
- YHC has the Q at Hammer on Tues
- RIP David Weimortz – USMC, KIA 8.26.06, Operation Iraqi Freedom