K.A.A.L

AO: Jericho

When: 2023-12-22

QIC: Valley Girl

PAX (6): Baskins, Mr. Hand, Pinkman, Todd Doherty l F3 UMass, Tsunami

Preamble:

Reached out to Hushpuppy early in the week to offer to take the Q, as he was getting his mother through some health scares.  I thought I would dedicate the beatdown to his mom, Kaal.

Warm-O-Rama:

To the 50 yd line for WMH, WP, reverse lunges, hillbillies, SunGods and deconstructed Wolverines.

The Thang:

To the goal line. Exercises were in 2 groups. Each group of exercises spelled out KAAL. -Killer B's - Bear crawl 10yds, broad jump 10 yds, 5 burpees. R & R until you get to the other goal line.  At this point I really felt my lack of beatdown attendance and running the last few months.  I thought I was going to die. -Alligator Merkins -American Hammers - Alligator Merkin to 10 yd line, do 20 american hammers alpha count, then alligator merkin back to goal line.  Did this for about 8 minutes.  Suuuuuuuccckkkked. -Lieutenant Dan - 1 squat with 4 lunges in cadence, Then 2/8, 3/12, up to 5/20. 2nd group -Kraken Burpees -Absolutions - Run to 10 yd line, 3 kraken burpees (3 hand release merkins in each burpee) then run back to goal line for 3 absolutions. Another 8-10 minutes -Annie Merkins -Ladder jacks - Dora style, 1 guy does 10 Annie Merkins, while the other partner does ladder jacks amrap (2 SSH, 2 smurf jacks, 2 plank jacks=1 rep) Did 4 100 yd runs on the field at 40-50%, running backwards on the return. Finished at the flag with boxcutters and LBC's.

COT:

Prayers for hushpuppies mom Prayers for holiday everything Thanks to Tsunami for sharing his F3 journey and how good he is feeling since getting really involved.

Naked-Man Moleskin:

This year has been the year of injuries for me.  I've missed a lot of BD's and have not been running. Wow did I feel it today, I could barely talk or give direction, I was so beat.  I need to get back out there more, and modify if necessary, just to keep getting the heart rate up.  And of course the invaluable fellowship.

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