11 Men posted at the Patriot Sat morning for a Padre/Cobra Kai virgin Q and they brought some props!  It looked like a construction project with the sandbags and cones everywhere.  With only a hour to smoke the PAX, it was go time!  Let the downpainment commence!

Warm-O-Rama

• SSX x 25
• IW x 25
• Mountain Climbers x 20
• Merkins x 20
• Squats x 20
• Windmills x 20

The Thang:

Mosey to the picnic area of the park.  Everyone grab a spot on a table and perform the following exercises.

– 1-leg step ups, 15 on each leg followed by 15 box jumps, 15 tricep dips

– 15 burpee box jumps

– 1-leg step ups, 12 on each leg followed by 12 box jumps, 12 tricep dips

– 5 burpee box jumps, 5 tricep dips

Mosey to the athletic field where we formed up into two lines facing the length of the field.  Sandbag relay!  Front man for each line took the sandbag, and the rest of the PAX were handed workout assignments of burpees, merkins, reverse tricep dips, squats, etc. The front of the line sprinted to the end of the field and back w/the sandbag and handed off to the next in line.  Each man would then move down the line to a different workout station.

After that, the Q was passed to Cobra Kai.  Introducing the Beast Ladder to the Patriot.  There are 4 stations marked with cones in a baseball diamond fashion spread to the ends of the fields.

Run to station 1; perform excercises, run to station 2 and perform excercises, run to station 3 and perform exercises, run back to home station, turn around and hit all 3 stations in reverse, plank at the bottom and wait for the PAX.  Repeat 3x and build the ladder

Rd 1:  Merkins x 10

Rd 2:  Merkins x 10, Air Squats x 20

Rd 3:  Merkins x 10, Air Squats x 20, 30 flutter kicks.

Move to the center of the field, line up shoulder to shoulder.  Plank it up for the tunnel of love.  Each man on the end army crawls thru until all have made it thru.  Repeat in reverse direction.

Lastly, Q informs 4 PAX they are now dead and must be carried back to the parking lot, along with the 2 sandbags and cones.

Moleskine:

Great group of guys showed up this morning;  Strong work by all as this beatdown sampled a little bit of everything.  Awesome co-lead w/Padre who brought out his A-game today.  The common theme this am was a reminder to be there for one another and lift each other up.  That we in F3 are all One Team and Our Fight is together as a team.  At any point in the workout, if “One Team” was called out “One Fight” was responded too w/enthusiasm.  Thankful to be a part of such a powerful group of men. Respect and claps to FNG Animal ! Welcome and we will see you again soon.  As always, thankful to have the fellowship and the time to punch doubt in the throat!  #Staystrong

COT

The second installment of the underground beat down, code name: #blackdiamond, popped up Friday morning.  This AM’s location just behind the water fountain in Tega Cay.  3 hearty PAX answered the call.

No rest, no 10counts, constant movement into next exercise

50 SSH, 25 Merkins (double count)

Mosey

undisclosed WO Zone

Triple Nickel against the Hill- 5 reps at bottom, 5 reps at top, 5 sets

Sprint up, 3 Merkin(reg, wide, diamond) Burpee, run down, Donkey kicks

Triple Nickel against the Hill- 5 reps at bottom, 5 reps at top, 5 sets

Army Crawl up, Carolina Dry Docks, Army crawl down, Squats

50 SSH single count

Run 2 flights stairs, Groucho walk(squat walk) 40 yards, run around corner, 40 yards

50 SSH single count

Run 2 flights stairs, Crab Walk 40 yards, run around corner, 40 yards

50 SSH single count

Run 1 flight stairs

Box jumps- 10 reps, 3 cycles.  no rest between cycles

Plank Walk up stairs, Plank walk down stairs- 3 sets( crowd pleaser)

Dips- 15, Squat 15

Dip- 30, Squat 30

Dip- to failure.  Come off wall.  right back on do 5 more.  Squat- 50

Run to starting point

Dolly, Rosalita, Heels to Heaven

Mac Tar Jai- 25

50 SSH Double count

NMM:

Thoughts and prayers for BRR teams.  Health of our families and for those struggling with injury and those with more severe inflictions.