For my 1-year anniversary Q I pulled up a beatdown from ~1 year ago and ever-so-slightly modified it (no resistance-band sprints, thank you very much). Here’s what it looked like.
Quick mosey around the parking lot, pause back near the start for the warm-o-rama:
Head to the south end of the lot for 11s roughly halfway across the lot:
Work our way down the following list, completing a lap around the far island after each rep. Then toss a coin. Heads: rinse and repeat Tails: move on to the next exercise
70 – SSH
60 – LBCs
50 – Merkins
40 – Squats
30 – BBS
20 – Carolina Dry Docks
10 – Burpees
Thanks to decent coin tosses we only had to repeat LBCs (2x total) and BBS (3x total).
Mosey to the west end of the lot. Bear crawl to the first light post, crab walk to the flag just in time for COT.
For the curious, the original beatdown can be found here: http://f3o.longbark.com/2019/you-feeling-lucky-punk/
Praises and Prayers
Praise the Lord for Mouth-2-Mouth sharing that some training has been scheduled for his business and for supply orders that have been coming in. Praise for me being able to spend time with visiting family. Prayers requested for Mouth-2-Mouth’s office manager, who is taking time to help her Father. And prayers requested for my sister Susannah and her family striving to move to AL from CA.
Wow that was a fast year. Thank you gentlemen, brothers, for sharing this ongoing adventure. May the Lord Jesus Christ be honored in all that we do.