YHC chose to create a Beatdown highlighting the F3 mantra of “No Man Left Behind, No Man Left Where You Found Him” This also provided a good opportunity to crack open the Ol’ Exicon to try some new things which were well received by the PAX.
Warm-O-Rama:
SSH, Toy Soldier, Abe Bogoda, Flamingo (standing quad stretch), Calf on Curb, Sun Gods, Michael Phelps
The Thang:
No Man Left Behind, No Man Left Where You Found Him (N.M.L.B.N.M.L.W.Y.F.H.) PAX Complete Exercises Together. Coupons in use where applicable.N - Nose Breakers x20M - Mtn Climbers x20L - Lunges x10 (Alpha)B - Burpees x10N - Nose Breakers x20M - Mtn Climbers x20L - Lunges x10 (Alpha)W - Wide Merkins x20Y - Yurpees x10 (Burpee with a clap merkin and two jump tucks)F - Four Corners (Back Pedal btwn corners of the parking lot, Mary exercises at each - LBC’s, J. Lo’s, Leg Throwdowns, Flutters, etc. - 25 rep count)H - Head, Shoulders, Knees, and Toes x10 (Deadlift, Shoulder Raises, Bow Ties, Overhead Press, Skull Crushers)Repeated the N.M.L.B.N.M.L.W.Y.F.H. set of exercises 2x Mosey to PlaygroundGroup 1: Inverted Rows x10, Dips x10While Group 1 completes Rows and Dips, Group 2 does the following until Group 1 relieves them:Group 2: Dirty Hookup Planks [From Exicon - Performed as 4-count exercise. Pax plank up, facing a wall with eyes on wall. "1" Right hand raised to press against the wall, "2" Left hand raised to the wall (now in horizontal plank), "3" Right hand down to ground, "4" Left hand down (back to plank position)] - Free Advice: Reverse direction of hand pattern on wall to balance out muscles being worked. Flapjack. 3xMosey back to Flag.Merkin Wave - circle up, all PAX do Merkins in succession (like a wave while holding plank position when not going), everyone does 1 rep, then 2, then 3, etc. We got to 6 reps and hit time just in time.
COT:
Safe Travels for Rusty’s Fam.
Naked-Man Moleskin:
Priority #1 - Build men and have a positive impact on our families and communities (No Man Left Behind, No Man Left Where You Found Him)Priority #2 - Look good at the poolGrateful for the brothers of Bad Apple and thankful for the solid principles on which F3 is built.
