Fall down 7 times, Get Up 8

AO: Firehouse

BeatDown Date: 01/13/2022


Number of Pax: 9

Pax Names:

Mystery Meat
Ex Lax

Number of FNGS: 0

FNG Names: NA

QIC: CashBack


We need to remind ourselves that everyday is a fight to become who we want to be. Get Knocked down 7 times, Get up 8. Our inspiration…..the Italian Stallion……Rocky Balboa. Train like a champion.


Short Mosey
Shoulder Rolls
Rocky Balboas (reaching hands in air)
Weed Picker
Copperhead Squats

The Thang

Mosey to pick up Coupons (rocks) and then to the Hill (Rocky’s Stairs)

2X–With coupons, jog down and at each light pole 10 jabs, next pole 10 upper cuts
At bottom of hill 30 “Rocky Balboas” (toe taps on curb)
Sprint Up hill with 5 jumps at the end.

20 Merkins alternating arms or 1 arm push ups
30 Big Boy sit-ups

Hill Run (see above)

30 Coupon Lateral Raises
10 Merkins with Punches at top
30 Big Boys with Twist at the Top

Mosey to drop Coupons and head to next Station

Duck Walk 10 meters
Front to Back leg swings while moving lateral

2X–20 overhead pushes with partner on picnic table (ROCKY IV)
20 Reverse sit-ups off table

Sprint back to trucks


Circle of Trust

F3 Meeting this Saturday after Black Ops Beatdown
Prayer for Dave who’s Homeless, Matthew, and
Nomad’s child

Naked Man Moleskin

Can’t workout like Rocky without the grey sweats and the music. Inspiration for workout was driving back from Colorado and my son watched the first 5 Rocky’s while we listened.

Leave a Reply