Ballast Beat Down

Date: 1/12/2020

Location:  Ballast Beatdown

Conditions: 45 and raining

Pax: Fuller Brush, Brackish, Cabana Boy, Gump, Chutes and Ladders, and Mr Incredible

Q In Charge: Circuit Breaker

­­­­­­­­­­­­­­­­­­­­­­­Good morning My name is Circuit Breaker this is F3. I am not a professional so modify for injury not for effort.

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

Our core values are

  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 Circle of Trust (COT)

Warm O Rama:

 We began our warm up with side straddle hops followed by little arm circles and big arm circles.

At this point Gump reminded me of my promise in my preblast that we would stay dry during my workout. So we cut the warm up short and high tailed it to the parking deck.


For the workout we performed a hero WOD (work out of the day) dedicated to Zachary Tellier.

Background: “Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.”

We began on the first floor of the parking deck and ascended stopping at each level to perform each set of exercises. As we ascended the parking deck we were entertained by some appropriate tunes  in relation to our ascension.

Tunes to the likes of

Creed “Higher”

Steve Winwood “Higher Love”

INNA “Take Me Higher”

Damn Yankees “High Enough”

Marvin Gaye “Ain’t No Mountain High Enough”

Diana Ross “Take ME Higher”

Upon completion we ran back to the AO and did 10 more burpees for good measure. As promised in my preblast we did not perform one single burpea. But we did lots of burpees.


Announcements- We recapped the Advisory council meeting. Lots of good things in store for 2021

Prayer- Prayer for Gumps family after the loss of his aunt.

Name o Rama –

One thing that is good about F3 is the PAX will call you out and hold you accountable.I                                  almost forgot to do a Name o Rama. They quickly reminded me. However, my phone was so wet it malfunctioned and I only got part of the name o rama.


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