More than just a workout

AO: Genesis

BeatDown Date: 04/17/2019


Number of Pax:

Pax Names:

PETA, Mountain, Joe Dirt, Yazoo, Huckleberry,

Number of FNGS:

FNG Names:

QIC: Drumstick


The first weekday beatdown in the state of Arkansas!


Side Staddle Hops
Michale Phelps
Sun Gods
Soldier Walk
Butt kickers

The Thang

Lunges on your toes
Reverse Lunges
2 Burpees
Plank Singe Leg squat 15 each leg
2 burpees swap
Butt Sniffers 10 each swap-
2 burpees swap
10 long jump burpees
10 Toe sniffers 3 count
1 min of Donkey Kicks
2 Burpees
Star Jumps
2 Burpees
1 min of LBCs
2 Burpees
1 min of Big Boys situps
2 Burpees
1 min of Merkins
1 min of dips
15 Carolina Dry Docks
50 Rocky Balboas, 3 count
Munkey Humpers

Circle of Trust

Prayer request, Peta heading home to TX.
I took some time to explain why men travel to NWA to lead a workout. In the end, it has very little to do with fitness. It is about sad clowns. We had a sad clown show up at the school parking lot we do our beatdowns in one night last week. The problem was he wasn’t coming to a beatdown. He committed suicide in our parking lot. If we had only had a chance to invite him to F3 he would have had fellowship, leadership, faith, he would have had hope, but we lost him. The men of NWA have a chance to change their town, region, and state. It starts one sad clown at a time. One man brought F3 to Cherokee Co Ga and we are almost 300 on Slack today. We are moving across our region. We want the same for the state of Arkansas! We show up for men so they can show up for their family and their community. Go kick some ass for a cause!

Naked Man Moleskin

Well I thought we lost Joe Dirt this morning! He made it to the COT, but just couldn’t finish it… We found him on one knee trying his best to spill some Merlot. Mountain is one of 10 kids, heaven help his mother. Peta won state or something big playing the Tuba and Huckleberry started his soccer career his senior year with a coach who had never coached soccer! You don’t want to know how they did. Yazoo thanks for making this thing happen!

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