Another warm humid morning at the ranch for a beatdown.  7 veteran PAX posted so no disclaimer needed.

At the courts

SSH x20 IC

Frankensteins x10 IC

Imperial walkers x10 IC

Baby arm circles x10 IC

Squats x10 IC

Mosey to the Sunlake roundabout

Calf raises x10 of each (toes straight, out, in)

Bear crawl to next line

Broad jump to next line

Calf raises

Rinse and repeat around the circle

Plank when done for a quick calf stretch since they were a burning

Mosey to the other roundabout

“Rock around the clock”

10 reps of 1 exercise at each line. Lunge between lines and complete next exercies until 2 rounds of each rkin

Derkins

Urkins

L side up

R side up

Using the curb for the up

Mosey to the courts for a quick drink then off to the FOP.

4 stations

Wall-big boy sit-ups

Middle of the field- Merkins

Pavilion-step ups

Table by the grill

10 to 1 ladder at all stations except Merkins which will be 10 reps throughout

Mosey between stations.

Slowsey back to the courts just in time for 615.

COT

With this being malware’s last beatdown before leaving for college YHC requested for everyone to provide a bit of advice for malware.

Do your best.

Find your passion.

Give 100% all the time.

Surround yourself with good people.

Enjoy yourself.

Don’t get her pregnant.

As the last bit of advice was being given Endo gave malware the wetness he’s been craving in the form of a cold cooler of water. And he was reminded to never turn your back.

Good luck Malware. Go Knights!!!!