33 Pax started their new year the right way with a Puppy/Knives Beatdown at Baywatch Convergence.

33 Pax started their new year the right way with a Puppy/Knives Beatdown at Baywatch Convergence. 

Date: 1/01/21

AO: Baywatch 

Conditions: 59 degrees, overcast and windy. 

PAX: Busted Grill (R), Baby Back, Blue Steel, Sunrise (R), Driveby, The Flying Wasp, Tiny Dancer (R), Mr. Incredible, Drumline, Crockett, Gravity (R), Sparky (R), Banjo, Dumbledore, Money Trail, EOM, Beauty, 10 Count, Uno, Roundabout, Bob Dole, Kramer, Almond Joy, Letc (R), Shut In, Flight Nurse, Green Thumb, Big Sky, Hush Money, Niles (R), Hoveround (R), Hush Puppy-Q, Steak Knives-Q, 

QIC: Hush Puppy and 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

——————————

Warm-o-Rama: 

Warm up (rewind to 2011)

Merkin Progression

10 Werkins IC

10 Merkins IC

10 Ranger Merkins IC

10 Diamond Merkins IC

1 Lap around basketball court

10 Hello Dollys IC

10 Flutter Kicks IC

10 LBCs IC

1 Lap around basketball court

20 SSH IC

10 Squat Thrusts IC

15 Mountain Climbers IC

————————-

Fall Back Indian Run to Beach.  2 lines.  First Pax passes the flag to the second Pax then drops to the back of the line. 

On Beach, get into groups of 3 for Grinders.  

Pax at the dune and waterline do exercises while 3rd Pax bear crawls from dune to waterline.  

Puppy Knives

Burpees

Shoulder Taps

Squats

(Stop by 7:35)

Optional Polar plunge to christen the new year and wash away 2020.

—————————

Fall Back Indian Run to AO

Finish workout with 30 second Plank to 30 second Al Gore for remaining time. Many Pax shared their story of why F3 is important to them. 

COT: Prayers for a great 2021 and for all those spoken and unspoken requests.  

Thanks to all the men of F3 for a great push and incredible fellowship this morning!  Go out and pick up 6 in your life that needs your support. -Steak Knives out 

SMACK TALK!

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