Back Blasts

🎼As I walk through the valley of the shadow of death I take a look at the pax’s and realize they’re out of breath cause I’ve been lunging and squatting so long that even Wonton thinks that my mind is gone but I ain’t never crossed a pax that didn’t deserve it Black Mold be treated like a punk you know that’s unheard of so ya better watch how ya lunging and how ya squatting cause Hoe Down watching and ya will be caught Good cents really hates to Sprint but he’s gotta yo cause he’s the kinda G you find on his knees in the day light ‘praying’ Look at the situation Qs got us facing Mcruff can’t life a normal life so he’s gotta be down with bear crawls Too much Riveriea watching got em chasing dreams Cracker Jacks got his mind on his Flutters and flutters on his mind but Bird Dod is kicking behind …. Grass Patch been spending most his life living in the Anvil Paradise 🎼 Date of Beatdown: 2020-08-22Name-O-Rama: Black Mold,Bird Dog, Hoe Down, Mcgruff,, Grasspacth, Goodcents, Crackerjack ,Wonton and PostalWarm-Up-Gig: Warmup...all in cadence 15-SSH 15-old man windmills 15- ttt 15-lbac-fwd-back-overhead claps Ed Stretch- moseyThe Thang That Surely Happened: e. There are really only five principles to making sure this is an F3 workout. The workouts have to: * Be free of charge * Be open to all men * Be held outdoors, rain or shine, heat or cold * Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary * End with a Circle of Trust Indian run Partner up Dora 123 Sprint Bear Crawl Lunge 100 dips or lbcs if nowhere to dip 200Flutter kicks 300 squats Bear Crawl vs Crab soccer Back to the flag Mary Paxs choice Stretch Count-o-rama, name-o-rama, announcements, and shout-out/words of wisdom.Circle of Trust:  28 Do you not know? Have you not heard? The LORD is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. 29 He gives strength to the weary and increases the power of the weak. 30 Even youths grow tired and weary, and young men stumble and fall; 31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint My take away *Understanding no one can fathom... God can use anything he chooses for good for those who follow him... we may not ever totally understand it but if we put our faith and trust in him we will be okay Announcements: IPC TRUE NORTH Moleskin: Be Blessed Submitted by: Postal

With little sleep and lots of doubt, I wondered if today might be a #soloQ! As I rolled into the ANVIL parking lot, I see a headlamp approaching in the distance, and a parked truck with fogged up windows like a country song was happening in the high school parking lot! Seeing these two PAX, reminded me of the dedication of men who attend @F3Nation nationwide in spite of 1,000 excuses! @GoodCents napped in his truck, because he knew going to bed at 2:30am would have making taking the #DRP impossible! Date of Beatdown: 2020-01-01Name-O-Rama: Good Cents, Postal, Grasspatch, and YHC. Warm-Up-Gig: One minute warning Disclaimer Modify as necessary As the new starts, we want to clearly state our mission: Our workouts … Are FREE of charge Are OPEN to all men Are HELD OUTDOORS, rain or shine, heat or cold Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary End with a COT We welcome men of all fitness levels to our workouts and have no requirement for membership other than that you show up at the appointed time and place and follow what the workout. The F3 Credo is: Leave no man behind, but leave no man where you find him. Warmup: Causal LBAC - 20F, 20R, 20OHP with #Mumberchatter Grasspatch arrives!! SSH-20 IC Windmills - 20 IC Shoulder Taps 20 IC Mountain Climbers - 20 IC fast tempo Indian Run to rear parking lot for round 2: Emperor Walkers - 20 IC 5 Burpees OYO TTT - 20 slow stretchThe Thang That Surely Happened: Indian Run to Football parking lot grab a coupon and mosey over to the HILL. DORA STYLE - duck walk down the hill and Sprint back up to top. 200- Curls 150 - OH Press 100- one arm rows Mosey back to the shovel flag. Pair off @ DORA AMRAP: Station A - Lunges L, Lunge R, Squats, Jump Squats Station B- Run up steps 20 Dips, run over to 2nd rail 20 LBC’s down stairs to your partner. Circle of Trust: Stretch it out WHILE making Announcements and Prayer requests. GoodCents family. Postal's family Lee Lewis passed away and remember Missy. Our IR list. Announcements: New changes coming with the websites and social media presence. Lots of physical training opportunities are online for 2020. Name-O-RamaMoleskin: The level of commitment to F3 is obvious in the men who consistently post at 5:15AM. There is no doubting our schedules are full, but in 2020 we need to be intentional about sharpening our SPIRITUAL SWORDS as well our physical. No one can do either without time and dedication. 2020 can be a year where we get stronger in both areas of our life. As we set goals, make your priorities about your heavenly treasures FIRST and then fill in the fluff stuff that 'moth and rust destroy...' yet we too easily make 'em our gods. Its always an honor to lead and laugh with you men! Let's bring 2020 in focus! (sorry, I couldn't help myself...) RunoffSubmitted by: RUNOFF