11 PAX who got knocked down, but got up again beatdown.

Date: 4/18/2020

AO: Zoom

PAX: SOL, Hahvahd (R), Goat (R), Dixie Chick, Earbud, Misfit, Crockett, Aquaman, Closer, Mozart, Steak Knives

QIC: Steak Knives

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

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. End with a COT



20 Seal Claps IC

10 Windmills IC

20 Imperial Walkers IC

10 Patio Pickers



1:10 Ratio of Big Boy Sit-ups to Air Presses.  After completing BBSU, keep feet elevate 6 inche and do air presses.  Do 10 rounds increasing 1:10 each round.



Play Tubthumper.  SSH until song says “I get knocked down” and then do a burpee. 


Dirty MacDeuce:

4 sets of 3 exercises. 90 seconds on/20 seconds rest

Set 1: Merkins, Double Down Squats, V-Ups 

Set 2: Russian Dips, Calf Raisers, LBCs

Set 3: Makhtar N’Diayes, High Knees, Plano Around the World

Set 4: Sphinx Merkin, Box Jumps, Heals to Heaven


EMOM: Navy Seal Burpee: 10 minutes

COT: prayers for Hahvahd’s company and coworkers as they suspend their operations during the pandemic. For Earbud’s 2.0 as he starts his first job at Publix and that he stay safe and healthy. For unity for our country as we start moving towards beating COVID19. 

Thanks to all the PAX on the virtual AO today that pushed me to become stronger.  


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