67 degrees, no humidity. Perfect day for a beatdown

Date of Beatdown:

 2020-09-19

Name-O-Rama:

 Grasspatch, Wonton, Hoe Down, tag team, Bird dog (respect), Grill, fire ant (2.0), Fed ex, Mcgruff, Kiwi (F3 Grandstrand), Candycane (F3 Grandstrand), Goldberg, Pikachu (F3 Grandstrand) QIC

Warm-Up-Gig:

 1 minute and well the Pre-Cycle guys were making their way in.

Proper F3 Misson Statement, also that I was supposed to be a Co-Q today but Rousey from F3 Grandstand busted his toe and now I’m a solo Q. I know Rousey well enough that there was no bait and switch here. He’s a man if integrity.

15 Harry Rockets IC, 15 Tempo Squats IC, 15 IW IC, 15 HB IC, 15 Grady Corn ( This one challenged some pax) 15 LBAC F, R, 15 OHP IC, 20 SSH IC

The Thang That Surely Happened:

 Mosey to the center of the school. Partner up and keep switching partners through each exercise

Time for some Dora,
1) Elevated Tricep dips.. (Arms straight and body straight and bend elbows down for a dip, P2 mosey to fence and back. 100 total.

That went quicker than expected.

2) Elevated Mountain Climbers four count. P2 Mosey to Fence and Back 100 Total

Mosey to Practice field

3) Four High Knees and Three Merkins is one cycle. P2 mosey to top of bleachers, across, down and back around to P1. 50 total

4) The Ray Lewis is Born. You can thank Goldberg for the naming. Squat them left knee raise, squat then right knee raise, one cycle. P2 Mosey 20 yards first two sets then 40 yards. Last set. 50 total

5) Mountain Climbers with a knee tap. Opposite hand to opposite knee. Two count. P2 plank walk between the white hash marks. Last set mosey 40 yards. 100 total.

At this point I’m think we still have plenty of time (another 20 minutes) and all the Pax go to the Shovel Flags while I go the parking lot of the next exercise. We do parking lot tracer except Bear Crawl up, plank walk left Crawl Bear back until I had enough, then finished with regular tracer.

Look at my watch and yup we still have 15 minutes. Time fo walk like an Egyptian. Have all the Pax get on a parking lot line, hold lunge position and go. It’s not until now Hoedown starting complaining that the workout was only 45 minutes and well then remaking Pax were starting grumble and frankly wine a little bit. 😂 Not all pax were. So we finished up the last exercise and we ran about 8 minutes over. I honestly though the workout was an hour. It is Saturday so of course it’s an hour. Well today it’s almost an hour. Overall everyone was a good sport and finished strong.

Circle of Trust:

 Count-O-Rama
Name-O-Rama (13)

Announcements:

 10/10 10k which apparently I had a hard time grasping at first.

Freed To Bleed in the F3 grandstrand Oct 30.

Moleskin:

 Once again I step out of my comfort zone to Q not just a different AO but a different region that I knew nothing about. We get into our little tunnel vision life and forget, hey there’s some awesome guys out there in different AO’s and regions. Don’t be afraid to try something new. Thanks to Rousey for pushing me here. One key component to becoming a great leader is learning how to adapt and adjust on the fly. Learning that what we may consider a failure is actually a victory in succeeding in our goals. It was an honor to lead, especially when neither the Q not the Pax know what to expect out of each other.

Submitted by:

 Pikachu

🎼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