Today was my birthday Q and we also had some PAX from F3 West Cobb post. Homewrecker and Layover were the other PAX that were available to select and wanted to give them credit for showing up.

Warm-up

SSH, tumbleweeds, copperhead squats, sun gods, and Michael Phelps OYO

The Thang

We need 11s with the first exercise being block webbs, which is merkins and an OH press with coupon. These are done in a 1:4 ratio. On the other end of the Flight Deck grass, we did no surrenders. We completed this portion of the beatdown when everyone completed 10  merkins, 40 OH press with coupon, and 1 no surrender. I had a 40lb sandbag that we traded off between all the PAX each round to mix things up a bit.

The next thing we did was “Flower” by Moby. We did squats with our coupons for the entire song.  For every “bring sally up” we were in the standing position. For every “bring Sally down” we went into a full squat. Major props to Boucher for using the 40lb sandbag, while everyone else was using their rock coupons.

Next, we did a few rounds of 7 of diamonds. First round 7 burpees at each corner and for the second round we did 14 4-count flutterkicks at each corner of the grass area.  We then finished with a round of yoga poses.

COT

Boucher was the 6th man. He spoke about how he wants to push aside his selfish tendencies and improve on being more focused on others. I know personally I can relate to similar tendencies in my life and for Boucher to share that us, really spoke to me. Today was a special BD  being my birthday and all. We had 13 PAX post on Friday the 13th, which is too crazy of a coincidence. I need to go buy a lottery ticket…