27 PAX decided to Get Better today.  It’s always a treat to see those headlights enthusiastically rolling  into the Shipyard.

YHC was at a loss for what to plan for his Q up until Tuesday, when the YHC posted with F3 Greenville.  The PAX of Greenville   introduced YHC to some hill work and some burpees on asphalt (a/k/a “city burpees”).   If it’s good enough for Greenville, it’s good enough for us. right?  Then, YHC recalled a workout when he posted with F3 Charlotte a couple months back.  Therefore, YHC had a blueprint for todays Beatdown.

Disclaimer was properly delivered.

WARM-UP (all in cadence)

SSH x 20

Copperhead squat x 15

LBAC (forward) x 15

LBAC (backwards) x 15

Merkins x 15

THE THANG

Exercise 1:  11’s

Gather beside the Emerald High Gymnasium on the concrete.

Sprint up the Hill, perform 10 Burpees, sprint back down the hill and do 1 Squat.

Sprint up the Hill, perform 9 Burpees,  spring back down the hill and do 2 Squats.

Every time, the number should add to 11.  Repeato until the cycle is complete.

(If you completed the cycle,  you completed 55 burpees and 55 squats)

Exercise 2: 21

The PAX made a circle around the flag.  And were instructed to perform 1 Merkin and 1 Big Boy Sit-Up.  Then, do 2 Merkins and 2 Big Boy Sit ups, Repeato until you’ve completed 21 rounds.

Uncle Jesse had difficulty understanding these instructions, and somehow did them in descending order, but he still got good work in.

(if you completed the cycle, you completed 231 Merkins and 231 Sit Ups)

Exercise 3:  21-15-9

Begin at Goal Line – Sprint to the 25, Perform 21 Lunges, 15 Squats and 9 Russian Twist.

Sprint back to Goal Line and perform the same exercises.  Repeato until 6:00 a.m.

ANNOUNCEMENTS: Flossy announced that Juggernaut was organizing some PAX to do some manual labor for those in need.  The plan is to leave the Shipyard at 7:15 a.m.

PRAYER REQUESTS: Continue to pray for the victims of the flood and for those in the lowcountry who are expected to receive an unusual amount of water within the next few days.

PRAYER: YHC closeded in prayer.

It was a difficult, challenging workout, but the PAX of F3 Greenwood didn’t disappoint.  Hard work was put in by all.  And, without a doubt, we all got better today.