Misty Ballast

Date: 2-11-20


AO- Ballast Beatdown

Pax: Beauty, Crocket, Gravity, Newton, PK, and Skipper(F3Carpex)

Perfect beatdown weather – 55 degrees and misty.  7 pax gathered for an urban Beatdown known as the Ballast.


SSH IC x 30

Imperial Walkers IC x 20

Gravel pickers IC x 20

Tha Thang- 

Mosey to Heisenberg park for a little circuit routine.  20 dips, 10 derkins, mosey up the steps. 10 box jumps at the top, then mosey over bridge, down steps back to start.

3 times.

Mosey to the parking deck for Jacob’s ladder.  Run to the top via steps, for one burpee.  Run down, back up for 2 burpees.  Repeat up to 7.

Do a little planking in the parking deck while YHC tells PK and Newton about leather.  The point is us old guys beat you on the beatdown not because we are physically stronger- just mentally stronger.  You can do more than you think you can.  Posting at the Ballast will get you there.

Mary- Newton, PK, and Skipper led us in Mary.

CoT- Prayers for Beauty’s dad.  Lots of other prayers lifted up and YHC failed on remembering them all.  Thank God we serve an all-knowing God who has us all, including all of our prayers.

Moleskin-  Great seeing out again Gravity.  Tclaps to Newton and PK for posting.  I never would have gotten up at zero dark thirty for anything at their age.  Crockett, you are a strong addition to Cape Fear.  So glad you posted.  The coffeeteria with Beauty and Skipper was awesome.  Always embrace the 2nd F.  F3 is more than a workout you know.  BTW, Skipper buys.

It was an honor and a pleasure.

LETC out


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