Date: 2023-10-17
AO: freestate
Q: Horshack
PAX: Dungeon Master, FIFA, Mark Michael, Butter, Cannoli, Mumford, DropIn FNGs: None
COUNT: 8
SUMMARY
This beatdown is inspired by the men of F3 Toledo. They organized a challenge weekend where men in the community
could listen to speakers, engage in dialogue, physical activity, and learn about strategies to improve their mental health.
Along with the Pax of Toledo, the F3 Foundation provided financial backing for the event to make it possible. Warm-O-Rama:
• SSH x20 IC
• Gravel pickers (MTN Climbers) x20 IC
• LBC x20 IC
• Cherry Pickers (arms out to the side. Pulse hands out and back into a fist in cadence) x20 IC • Seal & Overhead Claps x20 IC
Windmills x 20 IC
The Thang:
PATTYCAKE Merkin (aka “Hand Slap Merkins”) Circuit:
Merkin w/ PAX clap. 14 merkins represent the 14.3% of men who have a form of anxiety disorder. The 40 Mary exercises represent the 40% of men who won’t talk about their mental health. • 14 x Diamond Merkins
• 40 x Single Count Dead Bug (feet in air and touch opposite hand to opposite toe) • 14 x Standard Merkins
• 40 x Single Count Flutter Kicks
• 14 x Wide Merkins
• 40 x Single Count Heels to Heaven (raise feet to 90 degrees with legs straight and back down to an inch off the ground and repeat)
BROPEE Circuit: Synchronized Burpee w/ a High 10 and Bro-Squats back-to-back squats. 6 million men suffer from depression. We will do 6 bropees to bring those struggles to light. • 6 x Bropees
• 14 x Bro-Squats
• 6 x Bropees
• 14 x Bro-Squats
• 6 x Bropees
• 14 x Bro-Squats
Partner PLANK circuit: Switch
• 9 x Partner Plank Curls
• Pax1 Hold Plank Pax2 curl legs
• 9 x Partner Plank Shrugs
• Pax1 Hold Plank Pax2 Shrugs
• 90-sec BEAR HOLD
• 4pts of contact knees slightly lifted
MARY (6 minutes):
LBCs x 30 IC
Leg Lift Rosalitas x 20 IC
Plank-o-rama – 8-8-8-8-8
Dollies x 20 IC
Protractor
Rodeo Flutters 10-10-10-10 (Outlaws + Flutters) IC
Box Cutters – 10 each was IC
CoT Talking Points:
Here are some facts on Men’s mental health:
1) 6M+ men suffer from depression
2) 14.3% of men have a form of anxiety disorder
3) 2.9% of men have bipolar disorder
4) 40% of Men Won’t Talk About Their Mental Health
5) Text or call “998” if you’re in crisis
6) 80% of all completed suicides in the U.S. are by men
What can we do as a Pax?
• Express the importance of F2 & F3 collaboration.
• Encourage developing a shield lock and utilizing your shield lock for its purpose of covering and protecting our fellow Pax. Leaving no man where you found him.
• Share local mental health resources.
• Support the F3 Foundation during the Accelerate campaign (Oct 16-Nov 12) to allow more PAX to make an
impact on their community like the men in Toledo. No man can do it alone and the F3 Foundation is here to
partner with you. Link to share in backblast: https://givebutter.com/accelerate-2023
F3 The Capital 