W-O-R few pax offered up some quick warm ups. We didn’t spent too much time on warming up, we had too much work to do!!

We had a special 10 minute tractor tire Tabata set up for us. 45 seconds of working hard with 15 seconds of rest moving to next station.  Here was the work: – big sledgehammer pounders (on tire), dips, American BAMF hammers (with baby BAMF), decline merkins, no surrenders with 20lb sandbag, small sledge hammer pounders, bear crawl pull through (40lb fire hose), coupon big boys, box squats (the real squats), and big BAMF hammer merkins (balance hammer on corner while doing merkins – its tricky).

Before we started the second tabata, I had a special surprise to mix things up.  We split into two groups (4, 5 pax) and hoisted a tire over our shoulders carrying them for about 50yds.  Then started the Tabata again!

At the end of round 2, there was another special surprise. Splitting into groups again, each group flipped a tire up the amphitheater and down. That’s up 8 tiers! It was tough, but we polished it off in about 3 minutes.  That didn’t take nearly as long as I expected, so there was about 15 minutes to fill. To get good use out of the tires, we had two guys flip them 10 times while the rest did some of our fav F3 exercises. Like: burpees, J-Lo’s and some other nonsense I can’t remember at the moment.  Then time was finally up!

This great group of gents helped me load the equipment up and mosied up to the flag.

We had a good group, everyone worked hard and got stronger for it!  Although I’m not sure I gained any friend points from the beatdown.

Various announcements and prayer requests during the COT.