Author: f3nano

Date: 2023-10-18
AO: compound
Q: Wapner (F3 Cape Fear)
PAX: Poe, Yardbird, Battleship, citrus, Hightower, Popeyes, Big Bird FNGs: None
COUNT: 8

WARMUP: SSHs x 25 IC, Merkins x 15 IC, Gravel Pickers x 15IC, Willie Mayes Hayes x 15 IC, Copperhead Squats x 20 IC

THE THANG: We partnered up for a Dora consisting of 100 Merkins, 200 Squats, and 300 LBCs and a mosey w/ 3 burpees for the non-exercising partner. After that we honored hump day with some glute bridges/Alabama Prom Dates. Then we moseyed into Mosaic for a Monkey Humper extravaganza wherein we finished by doing 25 monkey jumpers in front of F45 (all those extra Fs and they weren’t even open yet). BTW 45 F’s is way too many to give!

MARY: Pax Delight wherein each Pax led us through a Mary exercise.

ANNOUNCEMENTS: Two Veterans Day events: (1) Local workout here in the Capitol region and (2) GTE 44 in my neck of the woods.

COT: Life will happen to us, all we can control is our response. Hard things are worth doing, and they build character.

Date: 2023-10-18
AO: horizon-ao
Q: Disco
PAX: 2 percent, 3 mile, Fish Fry, Gherkin, Kodiak, Magoo, Mr Haand, Purple Rain, Trifecta FNGs: None
COUNT: 10
WARMUP: CPs, WMH, DDog,UpDog,Childs Pose,WGStretch, LBACs, SSHs. Lap of Fellowship THE THANG: PAX divided into 3s and rotated through these sets: 1: Merkins/Suicides(2)/Squat Jumps
2: Curls/Floor to Ceiling (30)/Chest Press
3: Karaoke/Field Run (Full)/Shoulder Taps
4:Derkins/Rows(30)/Lunges
5:T-stabilizers/Toy Soldiers (30)/Mtn Climbers
6: Pullthroughs/Coupn Squats (30)/KB Swings
MARY: Each One Choose One: J Los, Bird Dogs, Boxcutters, Nolan Ryan, Flutters, LBCs, and 3 others ANNOUNCEMENTS: Grunt 11/11
COT: Successful orgs have a Circle of Safety – where members feel safe, valued, and empowered to act. They also have leaders with a strong sense of purpose, who understand and communicate their “why.” F3 (often) demonstrates both. In other groups, look for ways to bulld safety and inclusion with peer members and communicate purpose as a leader. Credit: Simon Sinek, Leaders Eat Last

Date: 2023-10-18
AO: apollo
Q: Bluegrass
PAX: Obadiah, Juneau
FNGs: None
COUNT: 3
WARMUP: Cherry Pickers, WMH, overhead arm clappers, arm circles, down dog, legs, etc. THE THANG:
Run 4 laps around the track stopping at each corner. To do a set of something. First lap 40 reps each corner
2nd lap 30 reps each corner
3rd lap 20 reps each corner
Last lap 10 reps each corner
1st corner: merkins
2nd corner: big boys
3rd corner: Carolina dry dock
4th corner: lunges

1 extra lap at best pace without stops

MARY: plank, flutter kicks, LBCs, American hammers, dying cockroach, couple more. ANNOUNCEMENTS: the grunt 11 November
COT: balance in all things, it’s ok to take a knee for a while, just get back into it soon as you can. Give yourself grace for missing some things because we can’t do it all.

Date: 2023-10-18
AO: atlantis
Q: Deflator
PAX: Infinity, Smokey, True North, Tim Leahy (Forceps)
FNGs: None
COUNT: 5
WARMUP:
Arm Circles, Through the Tunnel, SSHops, Worlds Greatest Stretch, Lunge Push-up, Willy Mays Hayes THE THANG:
Mosey to the stadium, stopping and doing alternating sets of Merkins-Taps
Squats-Holds
SSHops-Calf Raises

5-10-15-20-25

Squats, Merkins, Lunges, Mountain Climbers, FlutterKicks

Rotate through, advance one exercise to the left, run in between

MARY:
ANNOUNCEMENTS:
COT:

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