AO: 5andDime

BeatDown Date: 01/07/2021


Number of Pax: 8

Pax Names:

57, Rio, PETA, Yazoo, Badger, Picket Fence, Fish n Chips, Nomad

Number of FNGS: 0

FNG Names: 0

QIC: Nomad


Theme was GIVING BACK through Shield Locking. Reflecting on 2020, YHC knows F3 has given me more than I’ve given it. Inspire the Pax to be involved!


Mosey to parking deck at 21c hotel. YHC “arranged” cover although it was still open air and outside.

21 Side Straddle Hops
21 Monkey Humpers
10 Front Flaps
10 Top Flaps
10 Imperial Walkers

Outlined the 5 Core Principles of F3
(1) FREE of Charge
(2) Open to all men
(3) Held outdoors no matter rain-shine or heat-cold
(4) Led in rotating fashion by men who participate in the workout. No training or certification necessary
(5) Must end with Circle of Trust (COT)

The Thang

YHC had 7 battle stations set up and explained that we were going to shield lock going into battle. ONE MAN WAS SHIELD LOCKED each loop by the other 7 men who encircled him to protect him as we went into each battle. Each man nominated the next to be shield locked.

Battle Station #1
10 Burpees
20 Merkins
30 Goofballs
40 Lunges
50 Dips

Battle Station #2
Bear Crawl 40 feet
Crawl Bear 40 feet (backwards bear crawl)

Battle Station #3
10 Merkins
20 LBC
30 American Hammers (60 total, count 1 side)
40 Calf Raises
50 Squats

Battle Station #4
Bear Crawl 40 feet
Crawl Bear 40 feet (backwards bear crawl)

Battle Station #5
10 Burpees
20 Plank Jacks
30 Mountain Climbers
40 Squats
50 Shoulder Taps

Battle Station #6
10 Merkins
20 Monkey Humpers
30 Leg Lifts
40 Calf Raises
50 Imperial Walkers

Battle Station #7
10 Bonnie Blairs (both sides, 20 total)
20 Dips (on ledge)
30 Jungle Boi Squats 2 spoonz style (ode to ipc)
40 Imperial Walkers
50 Second Plank

Finished with Mary
20 Freddie Mercury’s
20 Suzanne Summers (each side)
20 LCRC (left, center, right, center LBC style)
20 Big Boi Situps
20 Box Cutters

Circle of Trust

YHC shared that the theme GIVING BACK was related to Shield Locking because he’s received so much from the PAX and wants to give back. If you’re involved in an organization, BE INVOLVED!

Fitness is the magnet that draws us in
Fellowship is the glue that keeps us here
Faith is the dynamite that propels us forward as HIM (high impact men). Belief in higher power but also just belief in something bigger than yourself and wanting to give back by bringing more brothers into the F3 fold.

We prayed for the country divided to be brought together by GOD, Ellis and family (yazoo’s friend who passed away), Badger’s friend Anne and her family, those traveling.

Naked Man Moleskin

YHC thought we’d get to fight 2 rounds of the battles today and “the war”, but we barely finished 1 round. Next time we fight the war!

Leave a Reply