Date: 2024-12-27
AO: thepatriot
Q: bogey
PAX: Major Payne, Drano (F3 Crossroads- Statesville NC), Ice Tea, Strange Brew, Bone, citrus, Dial-up, Flipper, Legacy, Shake ‘n’ Bake, Wedding Singer, Smokey, Heiress FNGs: None
COUNT: 14
WARMUP: SSH, IWs, HBs, MPs, MNCs, CPs, WMH, DDog, Kobra Kai
THE THANG: 4 rounds of 3 exercises at 12-reps IC each, run and/or bearcrawl between each round. At various points during the beatdown, PAX took turns sharing something they learned in 2024…because sharing is caring, people!
Round 1
12 Merkins IC
12 Copperhead coupon squats IC
12 Blockees
Run a lap
Round 2
12 Merkin Jacks IC
12 Imperial Squat Walkers IC
12 Blockees
Mosey to 50yd line, hold
Bearcrawl 50yds to opposite endzone
Return mosey 100yds
Round 3
12 Knerkins/Chuck Norris IC
12 Forward alternating lunges IC
12 Blockees
Backpedal 100yds, hold
Bearcrawl to 50yd line, hold
Mosey return to start 50yds
Round 4
12 T-Merkins IC
12 Copperhead coupon squats IC
12 Blockees
Bear Crawl to 50yd line
MARY: BAT WINGS (keeping arms up until Recover)
20x IC LBACs forward, 1x 10-ct
20x IC LBACs reverse, 2x 10-ct
20x IC Seal claps, 3x 10-ct
20x IC Overhead claps, 4x 10-ct
Recover – Big R
ANNOUNCEMENTS: Open Q at thepatriot for Monday, 12/30. thesandlot JG tomorrow for Legacy birthday Q. On Monday, 12/30, hamilton special beatdown 0700 followed by coffeteria at RAD.
COT: Major Payne, a thepatriot OG, stepped in and delivered today’s COT.
Reflecting on the F3 mission, we are charged to invigorate male community leadership. To invigorate means to energize, which requires intentionality. Take time this holiday season to be intentional about the upcoming year. Sit down and set your goals and then follow through! (Including a simple F3 Nation tool that’ll help): https://coda.io/d/Stuff-Worth-Trying_dt9MwveNe4u/8-Block_suo4CPo6#_luOqe3rE
Re: the 8-block, MjP encourages us to be intentional by filling it out and sharing with a small group or a buddy.
Thank you for your leadership, MjP. Your thepatriot HIMs miss you!
Tags: thepatriot, Major Payne, Drano (F3 Crossroads- Statesville NC), Ice Tea, Strange Brew, Bone, citrus, Dial-up, Flipper, Legacy, Shake ‘n’ Bake, Wedding Singer, Smokey, Heiress
F3 The Capital 