Fallen But Not Forgotten

Fallen But Not Forgotten

Workout Date:





Rousey, Sunshine, Cheese Steak, el Red Cardo, Beaf Steak, Bowflex , Handy Manny, Quaker (QIC)

The Thang:

AO: BombSquad

Conditions: 70 degrees, light rain

As YHC entered the AO two PAX were already waiting in the lot. YHC was immediately followed in by Sunshine. As we exited our vehicles into the Gloom, greetings were made with Bowflex who was DR from Knoxville for a family reunion! Next to arrive was Handy, then came Beef Steak. Unbeknownced to YHC, Rousey was also present but was busily unloading Ketttle Bells under the Yawning to add additional pain to today’s Beatdown. The final PAX to arrive was el Red Cardo. There was no one officially on Q today because today  would be PAX led in honor of our Fallen Heroes.

5:29: One Minute Warning

5:30: Proper Disclaimer

COP: 16 SSH IC (Quaker); 15 TTT IC (el Red Cardo); 15 Windmills IC (Handy); 15 LBAC & 15 LBAC in Reverse IC (Rousey); 15 Imperial Walkers IC (Beef Steak); 15 Imperial Squat Walkers (Bowflex); 15 Mountain Climbers IC (Sunshine); 15 Cherrypickers & 15 Air Presses (Cheese Steak)

Mosey to Overhang


1 Mile Run

100 Burpees (Modify with Kettle Bells)

200 Merkins

300 Squats

1 Mile Run

This was a modified Murph inwhich we did 8 rounds as follows: 13 Burpees (or Kettle Bells) . . . 25 Merkins . . . 37 Squats . . . 1 lap around perimeter of AO (.3 miles)

Kettlebell Modifier: 25 x 40lbs; 20 x 50 lbs; 15 x 60 lbs; 12 x 70 lbs; 10 x 80 lbs; farmer’s carry 100 lbs. . . PAX choice on the Modifiers

Time Called  . . . extra credit – Kettlebells returned as a group to the Rousey Mobile

COT: Count-o-Rama; Name-o-Rama

Announcements: 3rd F Tuesday at Waterway Palms at 6:30. June 3rd Sunday Beatdowns begin! June 9 – F3 GrandStrand 3 year Anniversity @Warthog!! See website for full details!

Prayers: General prayers for all PAX, especially those on IR;  Continued prayers for Super Dave’s daughter



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