Ballast Beatdown 5/14/19
# 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
Mosey to Orange St and partner up.
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.
300 imperial walkers
100 plank jacks
**Got to Merkins on Market and pulled an audible for time…
Mosey to parking deck.
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.