2 groups of 6 for a May the Fourth Beatdown

Date: 5/04/20


PAX: Group 1: Big Sky, Goat, Dixie Chick, Beauty, Seahorse, Gump

Group 2: Earbud, PK, Gravity, Vegemite, Butterknife, 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, 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 Imperial Walkers

10 Gravel Pickers

10 Toy Soldiers


10-1 Motivators

5 burpees OYO after each round


Mosey to Baseball Fields

Bearmuda Triangle: Bear crawl to each corner of the triangle and do 10 burpees.  

1 minute BTTW (30seconds regular/30seconds Australian Mountain Climbers)


Mosey to Tennis Courts

No surrender Indian Planks

7’s: Dead stop merkins/Squats

Do 29 Merkins, 29 Squats and 50 LBC’s


Mosey back to AO

EMOM: Navy Seal Burpee x 5: 10 minutes


Thank you to the men of F3 for providing the physical and mental motivation to make a difference in this world.

COT: Prayers to Beauty’s mom.  Prayers to Earbuds coworkers still in isolation.  Prayers to those who have fallen victim to Coronavirus.  Praises to Vegemite on his Respect birthday last Tuesday.  Praises to Beauty for representing F3CapeFear on Pick Up The 6 podcast last Friday. 


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