5:30 AM – we could not plant the flag today as it got miss-placed.

Welcome Shocker to F3 Lutz!! Welcome back Pork n Beans!!

With quick disclaimer we are right into our beatdown

SSH – 20 IC
Baby Arm Circle – 10 each sides IC
Wind Mills – 10 IC
Imperial Squat – Imperial walker with a Squat in between – 10 IC (Sorry YHC messed the count to start with – need more Qs)
Frankestine – 10 IC

Mosey to the round about. Around the round about:
# Repeat for 4 sets
2 Burpees 1 broad jump. After 3 broad jumps 50 Flutter Kicks per leg – OYO

 

Mosey to the BB Court – get hydrated

#SSH Burpees in Circle.
Starting from YHC anti-clockwise each PAX (11) will count 10 SSH IC and everyone will drop to do 1 Burpee.
– 50 Flutter Kicks per leg – OYO to breathe

 

Mosey to the field of pain –

#Walking Lunges from line of cones (facing towards the lake) to the fence and back. Lunges through the slight down hill and uphill.
Feeling good – 2 rounds of Walking Lunges

(El Capitan :- LungeEl Capitan is a deep walking lunge going up a small hill. The lunge has the back leg straight out behind you, your front leg at 90 degrees or less – both hands go fully on the ground in merkin position on the inside of your front leg. Return to a standing position and repeat the lunge until you reach the top of the hill. Named El Capitan because it looks like you are scaling a sheer rock face)
– 50 Flutter Kicks per leg – OYO to breathe

#All Pax lined up in plank facing towards BB court
Time for Diamond Merkins – each pax counted 5 merkins and rest kept doing it.

#SSH Burpees in Circle.
Starting from YHC anti-clockwise each PAX (11) will count 5 SSH IC and everyone will drop to do 1 Burpee.
– 50 Flutter Kicks per leg – OYO to breathe

#Sucide run – 5 cones to sprint and back.

Back to the BB Court where Sally was waiting for us.
#Squats along with the Bring Sally up – song. Squat down when Sally says Down and Squat up when Sally says Up, hold in between.
– 50 Flutter Kicks per leg – OYO to wrap up the beat down.

COT:
Thank you all for the brotherhood and love towards our group ‘F3 Lutz’.

The motivation and the support each other to push to the limit is definitely making us feel better day by day.
I appreciate you all and enjoy being around you.

YHC, Apnea, Grouper showed the presence of F3 in the annual Starkey Ranch Classic Distance 5K run last week. This was fun – people were cheering us when we stopped and performed some Burpees.

Prayers for those who are travelling and those who could not make it to the beatdown for some reason.

Looking forward to 2F soon.