Conditions:
The beatdown started in the dark, but was filled with light. It was a damp, cool, icy, wet morning with a temperature of 32 degrees at the start of the beatdown.
Pre CoT:
A CoT was initiated for X-Man as he is traveling to the Netherlands for work this evening for two weeks. A prayer for his safety and care for his family in his absence was lifted to our Father.
Disclaimer was stated and the beatdown started…
Warm-a-Rama:
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Neck Rolls (5-6 each side)
Trunk Rolls (5-6 each side)
Side Straddle Hops x20 reps in cadence
Grass Pickers x12 in cadence
Abe Pagodas x12 in cadence
Plank Jacks x20 in cadence
Mountain Climbers x15 in cadence
Peter Parkers x15 in cadence
Shoulder Taps x12 in cadence
Merkins x12 in cadence
Jog x20 seconds
High Knees x20 seconds
The “Thang”:
Fast Mosey to the football field (<0.5 miles)
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Lunges x100 yards
10 Air Squats or Air Squat Jumps x every 10 yards for 100 yards… quads were on fire here
Partner-Up: There was an even number. Each PAX selected another HIM to perform the next segment of the “Thang.” One HIM performed one exercise, while the other performed the other exercise.
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Spider Push-up/Bear Crawl x50 yards each. When each PAX got to the 50 yard line, partners would switch exercises to the 100 yard mark. PAX would plank for the six.
Ranger Merkin/Log Jump x100 yards. One PAX would perform a Ranger Merkin while the other PAX jumped over his partner. The team would switch. If a PAX was unable to do the Merkin, he could hold high or low plank. This is essentially a burpee broken down into it’s two primary components.
Mosey to west side of the park to the lighted pavilion for last segment of the “Thang”.
Partner-Up: PAX kept same partner where one HIM performed one exercise while partner performed the other exercise.
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Burpee to Pull-Up x15/Dirkins x15 in cadence. If teams finished before others, the finished teams ran back to the six to assist in completion the exercises by taking reps to pick up the six and leave no man behind.
Would have been a cash out of 25 Bulgarian Squats each leg, but time did not permit.
Finally, the PAX fast moseyed back to the shovel flag. One of the highlights during this part was a brotherly competition sparked between Mani and Quadzilla to see which HIM could get back to the flag first. Long Haul hauled ass and finished third (well done, brother)!
Mary: Total of eight reps, in cadence, to leave time for CoT.
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Open House Special (oblique crunches) – this is the official new LV F3 name for this exercise…I’m coining it.
American Hammers
Box Cutters
Crab Cakes
Crunchy Frogs
In and Out on the six
J-Lo’s
Prom Dates
Count-a-Rama: 8
Name-a-Rama
Announcements: Assistance for promoting F3 at the No Regrets Men’s Conference at Salem Bible Church, F2 event at Dr. Seuss’ residence on Thursday Feb 13, 2020, Superbowl 10K Trot 02/02/20, Superbowl Watch Party at Boo Boo’s residence. All who are interested need to check out the PAX feed on GroupMe for Boo Boo’s number and call/text for details.
CoT:
Praise to God to Mani, Uptown Girl and other PAX that contributed to a successful and unbelievable turnout (nearly 300 participants) for All Pro Dad’s day at Willow Lane Elementary. Mani expressed the joy he experienced in sharing God’s word on contentment, a word even as adults we can all use a reminder of. See Philippians 4: 11-13 for my favorite verses on contentment. See also 1 Thessalonians 5: 18. Prayers for Quadzilla, X-Man, and Open House for safety on their respective travels out of the area in the coming week. Prayers for Zoro (Pentathlon athlete for 2020 Olympics) as he is enduring a grueling training regimen with specific prayer for strength to keep enduring. Prayer for Dial-Up for a successful fundraiser for his daughter with regard to selling Girl Scout cookies. Quadzilla closed the circle with prayer!