Beatdown or Run Down

Weather: 72 and heavy dose of mosquitos

4 HIM took to the streets for a pre-run including Mr. Clean, Rowdy, Jenner and YHC.  Yup, a downrange Pax took an F3Suncoast tweet to heart and posted for the pre-run AND the Beatdown.

The beatdown commenced nearly immediately upon the pre-run completion, so it was off for another mosey around the parking lot with high knees, butt kickers, carioca x2 and toy soldiers.

COP included the following:

  • SSH x20 IC (thought we would do 51 again, eh?)
  • Windmills x10IC
  • Strawberry (or cherry) pickers x10 IC
  • LBCs x10 IC
  • 30-60-90 Flashdances

The Thang:

The pax were instructed to grab their water (yes, we hydrate during beatdowns for safety reasons) and the flag and we moseyed ‘up the hill’ to the street corner.  Once at the corner, started with a burpee countdown.  20 exercises followed by a declining amount of burpees. The exercises were as follows, but not necessarily in this order:

  • Squats
  • 5 Burpees
  • Standing Lunges
  • 4 Burpees
  • Butt Kickers
  • 3 Burpees
  • Monkey Humpers
  • 2 Burpees
  • Toy Soldiers
  • 1 Burpee

Next up was time for a classic.  A Dora 1-2-3.  The pax partnered up with 1 partner doing a .20 mile run around the lake near Greenbrook Blvd and the other completing an exercise.  The exercises were:

  1. 100 Merkins
  2. 200 LBCs
  3. 300 Moroccan Night Clubs (4-count, yup – that sucked)

The photo to the right is a good represntation of where we ran, just doesn’t reflect the correct daylight OR the mosquito swarm that was present.

With 11 minutes remaining, the pax headed back ‘down the hill’, stopping at each speed bump or speed hump to do 20 exercises.  First was squats, then big boy sit-ups and ending with Carolina Dry Docks.  There were enough speed bumps and humps to do two full rounds of all three exercises.

With 3 minutes remaining, Jenner introduced us to the Bonnies Torture – apparently a FIA member who tortures the men with a slow Freddy Mercury but holding elbow to knee for a three count.  Sorry I asked Jenner to share something new.  The last was Manziel’s marvelous idea of Captain Thor’s to 5. 1 big boy sit-up and 4 American Hammers, up to 5 and 20.  Thanks for the exclamation point on a great beatdown, Manziel!


  • Turkey Trot 5k
  • Manatee County Sheriff 5k and Kayak or Sup n Run thingy
  • Tri in February


  • Prayers for Chili Pepper and his family during a job change time period.
  • For a wife of a coworker of Sniper getting tested for a cough and possibly something else.  Name is Kristen
  • For Jenner’s 2.0, Sawyer and the doctors to create a plan for his dairy allergies
  • For our country on election day tomorrow

Always an honor to lead this group of men, high impact men who are pushing themselves to become stronger and better leaders, and ultimately to live 3rd.

~Bing Out