🎼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: 2020-08-22
Name-O-Rama: Black Mold,Bird Dog, Hoe Down, Mcgruff,, Grasspacth, Goodcents, Crackerjack ,Wonton and Postal
Warm-Up-Gig: Warmup...all in cadence
15-SSH
15-old man windmills
15- ttt
15-lbac-fwd-back-overhead claps Ed
Stretch- mosey
The 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
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