F3 Friends, Family and Freedom 2019

AO: Genesis

BeatDown Date: 07/05/2019


Number of Pax: 21

Pax Names:

Many including Ms and 2.0s

Number of FNGS: 1

FNG Names: Pavaratti

QIC: Huckleberry and Yazoo


Great turnout. I hope the wives and kids have fun as we celebrate Independence day.


Short mosey
Weed Pickers
Little Arm Circles (LAC) & Big Arm Circles (BAC)
Copperhead squats
SSH 21s x 2
Pistol Squats x 20

The Thang

Yazoo: 2 × Johnny Cash (Ring of Fire, hold plank while each Pax does 10 SSH) – split into two groups based on number of PAX
Yazoo: 11s of x Imperial Walkers and Lunges

Rocky Balboas x 75
Wave of Merkins from 10, again split into two groups based on PAX count
Count off
150 curls
11s of Burpees and Squats

6 MoM:
2 x Rotisserie Chicken Planks
American Hammer
WW1 Situp (hands above head)
Protractor: hold at 10, 30, 45
Freddie Mercury x 25
Susan Summers

Circle of Trust

Prayer for new baby
Mission trip
Home additions

Naked Man Moleskin

This was great and hopefully we spark an NWA FiA group launch.