Birthday Beatdown

Date: 2026-05-26
AO: FreeState
Q: Horshack ,
PAX: Pigeon, Deagle, Andrew Churchill, Hotsauce, Cookies, Horshack, Mumford, Cannoli FNGs: None
COUNT: 8
Warm-Up
– 55 Side Straddle Hops
– 5 Burpees
– 11 Imperial Walkers
– 11 Hairy Rockettes
– 11 Dirty Dogs each side
– 11 Mountain Climbers
– 11 Piano Keys
– 5 Burpees
– 55 seconds of high knees

The Thang Part 1:

5 rounds. 55 total reps per round.

At each station, PAX complete 11 reps in cadence, then rotate.

1. Merkins
2. Squats
3. Bird Dogs
4. Alternating Lunges
5. Mountain Climbers

Part 2: Partner 1 works while Partner 2 mid court and back bear crawl

– 55 Carolina Dry Docks
– 55 Squats
– 55 Big Boy Sit Ups
– 55 Alternating lunges
– 55 Shoulder taps

Mary

– Plank-o-rama 11 count
– 55 LBCs
– 15 American Hammers
– 15 Leg Lift Rosalitas
– 25 Flutter Kicks
– Stretch-o-rama

Count off / Name-o-rama

Announcements:
Terrapin Station beatdown this Friday May 29,
Bone-a-thon relay on Saturday May 30,
Convergence on Sat June 6 at TR Island

COT:
Conversation with Bachelor . . . I’ve lived long enough to know that chasing more — more success, more status, more stuff, more approval robs me of peace.

So the question is not, “How many years have I lived?” but rather “What am I doing with the years I have left?”

F3 gives us the opportunity to keep showing up. We are not trying to beat time, but get more from the time we have left. More time helping others, and pouring energy and love into our families and friends . . . stop wasting energy on things that will not last and invest more in those relationships and causes that make life worth living