AO: Bad Clown - Tuesday

When: 01/31/2023


Number of Pax: 21

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Stagecoach

The BackBlast:

Arrived early to see Sir Wallace doing his burpees and Lancelot keeping him company. As the Jeeps, cars and trucks poured in, I was humbled by the number of PAX that came out on a Tuesday beatdown to celebrate my 50th, Fellowship at its finest. While we waited we listened to some tunes from 50 Cent, In da Club and other various favorites of Stagecoach.



F3 Five Core Principles

Free of Charge

Open to all Men

Held Outdoors

Peer Led

Ends with COT

The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

Warm up

Mosey around parking lot

50 SSH (that’s enough of 50 count…)

Strawberry Pickers

Left Right Center

Michael Phelps


The thang:

Created a Pentagon around the Bad Clown square for our pleasure. (Insert Manziel comment here)

5 corners

50 seconds exercise and 25seconds to get to the next stop:

1st Stop Merkins

2nd Stop SSH’s

3rd stop LBC’s

4th stop Carolina Dry Dock (I did split the merkins and CDD’s when I created the beatdown, no idea how they ended up back to back, sorry not sorry!)

5th stop Air squat (or jump squats for those who actually look at the exicon.)


Rinse and repeat 5X

MOT around- Skipping, high knees. Butt kicker, karaoke, imperial walkers

Had a little time so we jumped into 11’s

Hand release Merkin/Big Boy. MOT lunge walk, run walk, whatever at this point I lost everyone..

6:00 came quickly (insert 2nd Manziel comment here)  so we rounded up for the COT.

What F3 means to me..

Fitness- always been a part of my life. Gym, football, basketball etc. but the brotherhood here is 2nd to none. Nothing like getting that text, “See you in the gloom?” Bing…

Fellowship- You may not see it, but I’m kinda an introvert. Once I’m out though, watch out..  I typically will not reach out to anyone to go “hang out” but I’m typically down if I get a call or text.

Faith- not gonna lie, probably my biggest blind spot. I’ll leave that one there..

Announcements : Feb 2 Parrot Happy Hour ( I heard Tom Boylan is buying your first beverage, if you know his name), Feb 3 Bayside Men’s Night, Feb 9 Poblanos dinner, Feb 10 VMA bday party, Feb 11 Superhero 5K.

Prayers for Kim and Ginger, you guys made it easy for me..

Love you boys. Stagecoach out

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