Q: Luau (7/200)
PAX: Luau (6/200), Birdie (2/150), Ballboy, Birdie, Boomer, Busboy, Dinghy, Flo, Fuzzy Dice, Half-Dozen, Humperdinck, Lotus, Maguire, Meatball, Popper, Saint2O, Scrooge, Sunshine, Tenderfoot, Turk, Utah, Y2K
FNGs: 20 Ballboy, Birdie, Boomer, Busboy, Dinghy, Flo, Fuzzy Dice, Half-Dozen, Humperdinck, Lotus, Maguire, Meatball, Popper, Saint2O, Scrooge, Sunshine, Tenderfoot, Turk, Utah, Y2K
COUNT: 21
Title:
Day of 6’s Meatball Manniversary Beatdown
AO:
The Hooch
When:
2025-01-08
QIC:
Meatball
PAX (21):
BallBoy, Birdie, Boomer, Busboy, Dinghy, Flo, Fuzzy Dice, Half-Dozen, Humperdinck, Lotus, Luau (7/200), Maguire, Meatball, Popper (Dan Richard), Saint2O, Scrooge, Sunshine, Tenderfoot, Turk, Utah, Y2K, Lotus
PREAMBLE:
21 HIM braved the Cold
WARM-O-RAMA:
Mosey around the parking lot
High Knees
Butt Kickers
SSH
Weedpickers
Toy Soldiers
Copper Head Squats
Michael Phelps
Overhead Presses
THE THANG:
Today’s beatdown celebrated 6 years of growth, grit, and camaraderie in F3! With temps in the 20s, we pushed through with the 6-Pack Circuit and the Circle of Fire – Pain Train Edition.
THANG 1:
6-Pack Circuit (6 Rounds for 6 Years):
Bear Crawl to Cone (30 ft)
Merkins (15 reps)
Sprint back to Light Pole
Air Squats (20 reps)
Burpees (5 reps)
LBCs (20 reps)
THANG 2:
Circle of Fire – Pain Train Edition: YHC picked the exercises and we did AMRAP for 1 minute on each. Just wanted to keep moving.
Burpee Broad Jumps
Diamond Merkins
Iron Mikes (Jumping Lunges)
Plank-to-Elbow
Star Jumps
Bear Crawl + Merkin every 5 steps
Heels-to-Heaven (Explosive core work)
Bobby Hurleys (Touch the ground, explode up)
COT:
Thank you for the strength and health to gather this morning and help us be better leaders among men!
NAKED-MAN MOLESKIN:
F3 reminds us that strength isn’t measured solely by how many burpees we can do but by the bonds we build and the way we lift each other up. Just like the cold didn’t stop us this morning, let’s not let life’s challenges stop us from pushing forward. Be the light in someone’s darkness, the strength in someone’s weakness, and the friend someone needs. Together, we’re stronger than we are alone.