PAX in Attendance: Flat Tire, Grouper, Cheesehead, Saint, Belding, Big Papi, Hitchhiker, Baywatch (FNG), Vanilla Ice, Dillio, Urkel
Quick Disclaimer: I am not a professional, I’m doing this on my own accord. So please don’t sue me, F3 or Long Lake Ranch. Know your limits and modify as needed.
Reviewed the 3 F’s:
Reviewed the 5 guiding principles of F3:
1. Free of charge
2. Open to all men
3. Held outdoors rain or shine
4. Peer led light in a rotating fashion
5. Ends with the CoT
Reviewed the F3 Creedo: Leave no man behind, but leave no man where you left him!
Intro: YHC explained his reason for choosing today’s beatdown was because it marked the 1 year anniversary that my wife’s cousin from Miami was innocently murdered while on vacation in Trinidad. Hence, today was all about celebrating his life with some island Soca music during the workout to keep PAX moving and give them a taste of our island culture in Trinidad! YHC was also wearing a T-shirt representing our fallen soldier! RIP Craig!
Warmup: Mosey to circle
1. 15 SSH
2. 10 baby arm circles then reverse
3. 15 windmills
4. Full circle side steps then switch directions
Workout: Mosey back to courts (1 minute rotating circuits, with 8 seconds rest in between stations). Soca island music helped PAX to keep moving!
4. Big Boys
5. Monkey Humpers
8. Mountain Climbers
After full circuit, PAX ran laps around the small circle. Circuits were repeated 3 times, but due to time we only did 2 laps. We ended with the infamous burpee circles at the end, (a classic Waterboy ending) while jamming out to Lil John’s Buccaneers Superbowl Anthem! GO BUCS!! Superbowl LV Champs baby!
Welcomed FNG and gave him the name Baywatch!
Prayers for Big Papi’s family to get them through the rough times ahead.
Prayers for Urkel’s M’s family who mourns the loss of their son, brother, husband and father who was murdered. Today will be a painful day for them!
Prayers for our nation to heal and for us to have love and unity and also get over this pandemic quickly!
Prayers for any PAX who had something on their minds that they didn’t want to share.
Prayers for getting this great group of men out there today and for pushing us to become better fathers, husbands and leaders in our community!
Thank you for participating gents, hope you enjoyed the music! 🙂