9 F3/Highlanders came out  to what was billed as an Epic Beat Down..I feel that was accomplished today judging by the looks of the faces around the COT.

The Thang

Warm up

- Run with Scissors x 10

- Merkins x 10

- SSH x 15

- Imperial Storm Troopers x 10

- LBC x  20

 

Run to  Small Hill 

Run to top 5 Burpees   5 LBC at the Bottom   Repeat 4 times

Run to Soccer Field 

- Sprint up and back 80 yards

- 5 Burpees

- Backwards run 80 yards

- 5 Burpees

- Karaoke 80 yards

- 5 Burpees

- Plank Position – Sideways Crawl 20 yards

- 5 Burpees

Indian Run to Lower Parking Lot

- Stop 5 Times

- 5 Fence Triceps

- 5 Burpees

- 5 LBC

Run up Hill to Concession Stand

- Partner Shoulder Press  10 Reps 3 Times

- Carolina Dry Doc 10 reps 3 Times

Mosey to Baseball Field (20)

COP in outfield

- Circle Merkin-Burpee (Pax does 2 Merkins while 1 of the Pax Stands and does 2 Burpees )

- 3 times threw Pax

- 14 Burpees on your own

Marry

- Low Flutter x 20

- Rosealita x 20

- Dying Cockroach x 5 ( the QIC Died at 5)

- Something else I was pretty much done at this point so I don’t recall

Guess What

- 20 Burpees

The Wet Moleskin

1. Ok it has been proven, again,  that I can’t count during a workout, I was aiming for 100 Burpees, we hit 105 sorry about that.
2. Once agin Imperial Storm Troopers are tough to do in cadence
3. I’m whooped
4. Great job by Haskel letting the lacrosse dad in on what F3 Nation is.. when the man asked what are you all doing and do you like punishment .. while doing his 5 burpees he was heard telling about the 3 F’s and what the web site address was.  Then again Haskel is the guy who runs 2.1 miles to the workout and home again.. Good Job.
5. I called BS on my own workout by  the 3rd time around the Circle-Merk-Burpee
6. YES I saw Stoli put a knee down during the Circle-Merk-Burpee Fest.