This beatdown was dedicated to the brothers we’ve all found as members of F3.
Warmup. Short mosey, the usual; SSH, Weed-Pickers, Sun Gods, Merkins, and a single Imperial Walker (because it’s a stupid exercise).
Each section of the beatdown was preceded by a trivia question that was “brother” themed. The brothers that were featured were the Wrights (flight), the Mannings (NFL), the Youngs (AC/DC), the James (Outlaws).
After we “brothered” up we split into two groups and attacked two stations.
Station 1: Bucket Brigade – A bucket of sand attached to a rope that was slung over an 8′ bar.
Brother 1 runs a lap while brother 2 does pulldowns or seated rows, then they switch. Continue rotation for 12 minutes.
Station 2: Sucktime
Brother 1 does bear crawl for 40 yards, crawl bear back, execute 25 LBCs. Continue for 6 minutes then switch with brother 2.
Brother 2 does 10 pull-ups, then 25 squats. Continue for 6 minutes then switch with brother 1.
After 12 minutes the groups switched stations.
Station 3: Sprints x5
We then converged in the grass field and ran 40 yard sprints, relay style, one brother at a time. after a round of 5 sprints each we executed 2o merkins. We ran a second round of 5 sprints each then executed 25 BBS.
Station 5: Coupon-athon
Brother 1 ran 75 yards then back peddled to start while brother 2 worked out with cinder block coupon. They rotated through curls, overhead presses, squats, and tripps (Name? Push block out front, then right, then left).
With a minute left Showtime lead us in some kind of Russian dance inspired kick-merkin thing. Very effective and required a high level of coordination. Thanks, brother.
In the COT we recognized the importance of brotherhood, and asked for God’s support and guidance.