Baby Black Ops Beatdown

THE SCENE: Hot, humid 88F, felt like Hell. PAX met YHC at Baptist Memorial Women’s Hospital due to YHC having his 4th 2.0.

F3 WELCOME & DISCLAIMER

Given

WARM-O-RAMA:
SSH x 20 IC

Imperial Walker x 20 IC

Windmills x 10 IC

Arm Circles x 10 IC (CW & CCW)

*mosey to Wolf River Greenline*

THA-THANG:
Circuit

PAX ran 1.7 miles stopping at every bench and stone wall along the route.  At each stop 25 dips or 20 steps ups were performed, alternating along the route. Resting PAX held plank or performed flutter kicks until their turn. Total dips = >200, total step ups = >200.

AMRAP

At end of circuit, PAX performed Irkins, Derkins, and Merkins AMRAP until failure.

*mosey to parking garage*

Stairs

PAX split into two groups. First group sprinted to top of garage via the stairs (4 floors) and came back down. The other group performed squats until first group returned. Rinsed and repeated.

MARY:
Gas Pumps x 20 IC

Hollywood Side Crunch x 10 IC (each side)

Dealer’s Choice (O Positive picked Box Cutters x 10 IC CW & CCW)

COUNT-OFF & NAME-O-RAMA
5 PAX (1FNG): Bruce, O Positive, Woody, Carport, & FNG – Zippin Pippin

CIRCLE OF TRUST/BOM:
YHC didn’t prepare due to lack of sleep. However, YHC shared the importance of blessings and being thankful for what you have.  YHC is thankful for God, his family, newest 2.0, friends, and his F3 brothers who go out of their way to meet YHC in a hospital parking lot to make sure he got out and put some work in.

MOLESKIN:
PAX endured the humid outside and got some #milez and circuit work in. F3 Memphis welcomes FNG Zippin Pippin.