9 pax gathered in the gloom for our inaugural F3 beatdown in The Village!
It was a beautiful morning, and YHC was honored to have the opportunity to plant our shovel flag for the first time and to lead the first beatdown. We are doing this in furtherance of the mission of F3 Nation, which is to plant, grow and serve small workout groups for the invigoration of male community leadership. The challenge was to plan a memorable beatdown that would hopefully attract new guys, but also to commemorate the solemn events of 9/11/2001.
Warmup in the field (next to the Grind)
- 9 Frankensteins (IC)
- 11 Windmills (IC)
- 9 Forward baby arm circles (IC)
- 11 Backward baby arm circles (IC)
- 9 Tappity-tap-taps (IC)
- 11 Tempo squats (IC)
The Thang:
- Mosey to fountain
- Lunge walk around fountain
- 9 step-ups HW
- Set of Elevens (monkey humpers / calf raises)
- Mosey to ping pong tables
- 20 irkins
- 20 dips
- 200 ft. bear crawl from game tables to playground, then mosey to stage
- 1 full set of Bruce Lees
- 11 burpees OYO
- Pair up for set of Dora 1-2-3. (One partner works on reps while the other runs across the field and back, then switch places); each pair collectively does 3 different sets of exercises:
- 77 big boy situps
- 93 merkins
- 175 squats
- Indian run back to the flag
Six minutes of Mary:
- 20 fire hydrants HW
- 20 pickle pounders
- Circle-burpees until 6:15
Circle of Trust (COT):
Prayers for our collective memories of the terrible events of 9/11/2001, for the thousands of innocent lives lost that day and thereafter, and for the sacrifices made by heroes to save others. Prayers for each of us to become better men, better husbands, better fathers, better sons, better brothers, better friends and better colleagues. Prayers for the healing of division in our nation.