AO: The Patriot
QIC: Maj Payne
The PAX: Sunshine, Lazlo, Elvis, Bone, Spokes, Cable Guy, Choo Choo, Subprime, FNG Piccolo, Maguire, Citrus
12 posted in the gloom this A.M. for a beatdown royale. The temps were perfect, and spirits were high. The following is a true story.
WU: SSH x 10, IW x 10, WMH x 10, Cherry pickers x 10, Mountain Climbers x 10, Merkins x 10 IC.
The Thang(s):
1. Mosey to the baseball field for some Bearmuda Triangle! Pax performed one burpee at first marker and bear crawled to 2nd marker, 2 double pump burpees and bear crawled to 3rd marker, 3 triple pump burpees and bear crawled back to 1st marker. Rinsed and Repeated 3x
2. Parking lot escalator
10 x Merkins at end of lot, run to walkway for 20 x Aussie Push-ups, then run to other end of lot for 30 x SSH (SC) Rinsed and Repeated 3x
3. Tennis court escalator
20 x Bonnie Blair’s
30 x Jump squats
40 x monkey Humpers
50 x split leg bounce squats
4. Mosey back to the football field for Jacobs Ladder: Bear crawl from goal line to end line (10 yds) and complete 6 x burpees. Crawl bear back to goal line and complete 1 x Jump Squat. Bear crawl to end line for 5 x burpees. Crawl bear to goal line for 2 x jump squat, and so on.
Time expired on this ride.
Mary:
20 x flutter kicks
20 x American twists
20 x Freddie Mercuries
COT:
F3’s mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. I’ve been challenging myself to consider this mission more during my Qs. I’ll confess that I’ve lead plenty of beat downs where I only thought about the first F. Can you relate? We all know there are 3 Fs and we all participate in each to some degree, but are we being purposeful about it? I think it’s fair to say there’s room for improvement.
The 5 core principles of F3 are: 1. Open to all men. 2. Always free. 3. Always outside. 4. Peer-led. 5. Ends with a COT. I can’t recall a beatdown not ending with a COT, and it’s important to consider why we do what we do. COT, for example, is an opportunity to acknowledge that there is something greater than any one of us. Some call that greater force the Sky Q, Allah, Jehovah, Yahweh, or Jesus. Personally, as a Christian, I call on the name of Jesus Christ, but it doesn’t matter to the men of F3 what specifically a PAX believes, simply that he understands that he is not the king of the world.
None of it works if we don’t let others know about F3 though. I want to challenge you all to look at some back blasts from 12+ months ago and reach out the pax you’ve not seen, or even invite a buddy to post for the first time! There’s some one out there who would really appreciate you taking the initiative!
Aye!
F3 The Capital 