New Years Day Beatdown is at 7am at Nolan instead of 5:15a. Enjoy some extra sleep.
F3 Suncoast convergence on January 4th – Adventure Park – Lakewood Ranch. 7a launch
Fitness, Fellowship and Faith. Free Outdoor Men's Bootcamps in Sarasota, Lakewood Ranch, Parrish, St. Petersburg and Clearwater
Pax- Bubbles, Chili Pepper, Deep Dish, Goob, Ripken, ShamWow, Stagecoach
Weather- June type humidity
At promptly 5:15, Goob interrupted Ripken’s ramblings to circle up the Pax. After the 5 core principles were recited and Goob apologized for picking up the Q, we mozied around the parking lot twice mixing in NUR, side shuffles each direction, butt kickers, and high knees. At some point in the mozy, Ripken (whose feelings had been hurt by being interupted) finished his musings about whatever website research he had done on the importance of a dilled pickle versus a bread and butter pickle (probably). Everyone circled up for some warm-ups and stretching. SSH and Strawberry Pickers were performed in cadence while arm circles, Michael Phelps, and some basic leg stretching were performed OYO.
The Thang- We began at the edge of AP and ran speed bump to speed bump performing an exercise at each stop. Each stop on the way to Greenbrook increased the number of reps by 5 to be performed. For example, the first speed bump required 5 reps, the second 10, and so on up to 25 reps. Once completed, the Pax were to remain busy for the six. On the way back towards AP, each stop along the speed bump decreased the number of reps performed by 5. We completed 3 full rounds of the following:
In all, 150 of each exercise were performed and roughly 2 miles were run. Despite some whining, we completed the third lap and returned for a round of Mary until 6am. The round of Mary brought its own unique pain with burpees, windshield wipers, and more. Guess you had to be there to experience the fun.
Humbled and honored to lead today.
YHC kicked off the beat down with the 5-core principles and the disclaimer. We commenced with a 1-lap Mosey around the parking lot, around the lake, and 1-lap around the cones in the field. The Mosey featured High Knees, Butt Kickers, Carioca (x2), Side Shuffle (x2),and Toy Soldiers. The PAX circled-up on the basketball court.
The Playlist (82 mins)
Challenge 1: 20-20
YHC guided the PAX to the field where 2 signs had been set-up, 50 yards apart. Each sign had a list of 10 different exercises on it, for 20 exercises total. YHC explained that the PAX would complete 20 reps of each exercise and then would sprint to the other sign. Flapjack until all 20 exercises were completed. Pick up the 6 or Plank until the 6 is in.
The exercises were as follows:
Challenge 2: Double Vision
“Fill my eyes with that double vision. No disguise for that double vision“. YHC circled up the PAX on the basketball court. YHC advised that we would be repeating the exercises that we executed on the 20-20 Challenge. YHC explained that he would call out the exercise from his Weinke. This time, however, PAX would take turns (moving clockwise) leading the Cadence for each exercise. 20 reps of each exercise would be completed. Following each exercise, PAX would complete 20 SSH on their own. Rinse and repeat until all 20 exercises were conquered.
With 1 minute remaining, YHC lined-up the PAX along the baseline of the basketball court where the team completed a Suicide sprint. The PAX finished at 8:00AM on the dot. Altogether, we completed over 1,000 reps of exercises and covered 2-miles of ground. Good work, men!
YHC asked that 2020 be a year of perfect vision for the PAX. That our perfect vision would give clarity on how to best serve our communities, and others in need–inside and outside of F3. YHC asked that our perfect vision guide us in our pursuit of being the very best husbands, fathers, sons, brothers, friends, and servant leaders that we can be. YHC asked that this perfect vision be spread throughout our country, and across the globe. YHC asked for our added acuity to spark dialogue, collaboration, cooperation, and peace across all of mankind. YHC prayed that the 2020s bring cures to disease, to poverty, and to hunger. YHC concluded by asking for perfect vision that allows us to see the individual path that is laid out for us by Sky Q, and that our added clarity will give us the courage to walk that path, bringing us all closer to Sky Q each day.
Great job today, men! Thanks for coming and enabling me to lead this morning’s Beat Down.
70F humid with overcast
start time 0700
Pax: Clutch, Snapshot, Diesel, Steel
”Q” Sir Wallace
Spoke on the 5 core principles and asked God to keep us healthy without injury today
Ran a few laps around parking lot with high knees, butt kickers, side shuffles and kners
circled up: performed single leg lunges, strawberry pickers, walkout pushups and jump squat
Full out sprint up the hill, arm circles, Moroccan nite clubs, air squats, (heard the lion roar: did burpees) and imperial walkers.
Jogged down to bottom and performed wide grip incline Merkins, sit pikes, tricep dips and static wall squat.
Sprinted back up the hill, repeated this routine 4 times.
LBS’s, (lion roar burpees), Single leg lunges, flutter kicks
Circle of Trust: Prayed for guidance, gave praise to God.
46 °, and slightly Breezy at MJ’s
2 succumbed to the Christmas Fartsack and braved the elements of the treacherous “Cold Front” of Sarasota.
Since we both are “not running professionals, run in the Rain or Shine, are Open about being Men (or sometimes modifying , when needed), no charging…just negative splitting, & end w/ a COT – our Beatdown became a Running Quest.
Ran through Downtown Sarasota and headed East , past 301. Returned and finished up with 4 miles of Fitness, Faith & Fellowship
Prayers for our First Responders, Military and all traveling this holiday season.
Thanks for joining me Clutch, Nice run! – Lancelot
QIC: Chili “Elf” pepper
24 Pax in attendance: Ripken, Coop, Clutch, Mopar, Hang 10, Tump, Rody, Steel, Brutus, Sir Walice, Ace, Defib, Loan Star, Gridlock, Goob, Desani, Train, Condenser, Jimmy Dean, Sniper, Lancelot.
Weather, not to cold, not to hot, just right for a Elf pepper beatdown!
Covered the 5 Core Principles and proceeded to the Mozy. Nur, nice monkey humpers facing the blvd, nur ttub srekcik, nur hgih seenk, Carioca on he street curb.
All attendees received a very special 35 pound Gift made of concrete and love in a shape of a block from their favorite elf Andy. We then performed SSH, strawberry pickers and proceeded to the tower with gifts in tote.
12 days of Christmas! Elf Style. With plenty of Christmas cheer! After a brief demonstration of Elf style beatdown we proceeded to do a 3 to 4 rounds of.
1 Gift Run around the Tower
2 Block Burpees
3 Elf makers
4 Gift Merkins
5 Gift hops
6 Gift clean & press
7 4-count shoulder press
8 4-count mountain climber
9 Gift drags
10 Gift Present squats
11 Gift swings
12 Elf Burpee broad jumps
During the beatdown Run Rodolph Run was sounded and the PAX sprinted to the top of the tower, come back down and proceed with the gifting of grunts and sweat. No Merlot was present though an elf told me of some interesting noises coming from the half-moon with Trump involved.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
F3 core principles:
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