Ballast Beatdown

Ballast Beatdown 5/14/19

QIC: crosswalk

# of PAX: 6

PAX: sunshine, gravity, snickers, do good, baby daddy

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.


High Knees IC x20

Squat Jumps OYO x10

Cotton Pickers IC x30

SSH IC x20

The Thang:

Mosey to Orange St and partner up.

Pyramid BLIMP

Partner 1 runs up hill and back

Partner 2 performs exercise

Switch. When done with exercise both partners run to next block and start the next set. All the back to flags.

100 burpees

200 lunges

300 imperial walkers

200 merkins

100 plank jacks

**Got to Merkins on Market and pulled an audible for time…

Mosey to parking deck.

New partner.

Catch me if you can

Partner 1 runs backwards up Parking deck.

Partner 2 performs 3 burpees and runs to catch P1. Switch. Stop at the top of the parking deck.

Mosey back to flags.


Gravity’s Father in Law is out of the hospital.

Topsail and Jacksonville AOs hard Launch approaching.

Sunday Funday is 5/26 at Veterans Park.

Do Good took us out in prayer.


Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s