Category: Uncategorized

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

Date: 2023-10-16
AO: thepatriot
Q: Major Payne
PAX: Lazlo, Shake ‘N’ Bake, Lucius, CableGuy, Strange Brew, Coconuts, Popeye, Legacy, Deflator, Big Short, Wedding Singer, bogey, Hobbyhorse, Booking, Smokey, Ice Tea FNGs: None
COUNT: 17
WARMUP: SSH, IW, Cherry pickers, WMH, LBACs, Line up on goal line: Frankenstein walk to the 10, Walking Quad stretch back, Traveling burpee back to 10, Lunge walk back

THE THANG:
Mosey to Little Pimmet Run Access Point corner (pick up coupon) 10 burpees

Mosey to Rock Spring Park (pick up coupon)
10 burpees
20 Merkins

Mosey to Knights of Columbus (pick up 45# plate)
10 burpees
20 Merkins
30 BWS

Mosey to YHS Atrium (pick up 60# sandbag)
10 burpees
20 Merkins
30 BWS
40 SSH

Mosey to Stadium
10 burpees
20 Merkins
30 BWS
40 SSH
50 LBCs

Burpee races
Count off by 4s
Set up 4 corner course with 5 yds between corners. Each team pick your PAX to race. Each racer does a burpee, then races clockwise to the next corner and attempts to catch the PAX in front. Keep going until a PAX is caught.

MARY: Flutter kicks, Freddie Mercuries, American Hammers, LBCs

ANNOUNCEMENTS: Look around and think about who is NOT present. Take time today to invite back out those PAX (Kotters) who have not posted in a while. An evening (or even morning) text can go a long way! (Editor’s note: It’s a bold move, but so can showing up in their driveway and laying on the horn until they come out.)

COT: Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. James 1:2-4

Perseverance is such an important quality as we endure life’s burdens. remember that it doesn’t take much effort to do what everyone else is doing. A dead fish can float downstream; it takes a live one to persevere and swim upstream. It’s too easy to give up and allow the stream to float us along, and we see those who have succumbed to that temptation every day. Be uncommon and push back. Persevere! And understand that those burdens we all must address are actually gifts that mature and complete us.

Date: 2023-10-16
AO: acropolis
Q: Doodles
PAX: Obadiah, Walk-on, Peanuts
FNGs: None
COUNT: 4
WARMUP: Warm up
SSH, mp, Willy mays, cherry pickers, imperial walkers, hillbillies, down, dog, worlds, greatest stretch, cobra, karaoke, super Mario, mosey to opposite goal line and back.

THE THANG
Start at goal line and murder bunny to each 10 yards on field and did exercise. 3/4 speed to goal line and back after finishing each exercise. Exercises were: 10 blockees
20 bde situps
30 cross over merkins
40 overhead press
50 kettle bell swings
40 chest press
30 block squats
20 4 count calf raises
10 I forgot what we did
Then paired up and farmer carry 50 while partner sprints ahead and planks.

MARY: hammers, LBCs, flutter kicks, penguin taps, Superman’s

ANNOUNCEMENTS: grunt, road clean up, Ramblers mosey in Dec

COT:
When we hear bad news from a friend, don’t be quick to fix….be quick to listen. Read the room and know there is a time for all things. Time for fixing will come in due time, better to just be a friend first. Prayer requests- Monroe family staying with Doodles, our country, a lot going on in the world, the families represented this morning.

Date: 2023-10-16
AO: horizon-ao
Q: Poe
PAX: Attache’, Fish Fry, Disco, 3 mile, Kodiak, Purple Rain, Gherkin, vplaxico, sticks, Mr Haand, Trifecta FNGs: None
COUNT: 12
WARMUP: SSH, LBAC, Michael Phelps, IW, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai, WGS

THE THANG: Mosey to coupons, each PAX carry coupon to school area at top of steps where there are some knee-high walls

Two rounds of coupon exercises, 10 reps each, copperhead style (in cadence, 3-count negative position), lap around parking lot between sets

1. Coupon pull-over on wall
2. Coupon glute bridge on wall
3. Coupon Bulgarian split squat (each leg)
4. Merkin (attempt at coupon merkin failed)
5. Bent over row
6. Single leg dead lift
7. Overhead press
8. Goblet squat
9. Couple calf raise
10. Curl
11. Close grip chest press on wall
12. One arm shrug (each side)
13. Coupon knee raise

Mosey back to coupon area

MARY: LBCs, bird dogs, side plank dips

ANNOUNCEMENTS: Grunt approaching, see channel for details

COT: YHC dropped his youngest son off at college in early August, then celebrated with M their empty house. Then, after two months at school, he was home for a long weekend for fall break. (He’s out west so he can’t come home regularly.) YHC had no idea how much you can miss a “kid” till you see him for a couple days and then have to put him back on a plane again. Hold onto them while you can, it doesn’t last forever.