Archives: Birthday Beatdown (It's my party and I will cry if I want to)

  • When: 20210204
  • QIC: Moneyball
  • The PAX: Moneyball, Huggies, Cash Flow, Wicked, Marvel, Dreamliner, Double Fault, Bing, Billboard, Funny Car, Musket
  • Conditions: Cool, bearable, unless coupon left outside= frozen hands.

    The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community. Our workouts are free, open to all men, held outdoors, and end with a Circle of Trust. 

    F3 DISCLOSURE: I am not a professional. I do not know if you have a current injury or limitation. COVID DISCLOSURE 

    WARMARAMA (all in cadence) –

    • Thru the Tunnel (10),
    •  Abe Vigoda (10)
    • 21s. (failed)

    Rifle Carry most of the way to the back of food lion- short way.

    THE THANG – Field of Dreams

    Created on a baseball diamond with bases. Start out by counting off by fours. 1s start at First Base do AMRAP Squats (Squat Thrust) (Weighted squats) until relieved. 2s at Second Base do AMRAP Mercans (Grave Diggers) (Curls) until relieved. 3s at Third Base do AMRAP LBC’s (Louganis) (American Hammers) until relieved. 4s at Home Plate will perform 15 Burpees(manmaker merkin) (Blockies (5)) then run (Murder Bunny) (rifle carry) to First, relieving the Pax there. Continue until all Pax have done the Burpees (and other home plate workouts).


    Carry coupons back to flags.


    Countarama, Namearama 

    James 1:12 Blessed is the man who remains steadfast under trial, for when he has stood the test he will receive the crown of life, which God has promised to those who love him. Testimony.

    Prayer requests, Prayer


    • Boardwalk (Friday) launched Jan 29, running Q at VA Beach Boardwalk, met at 36th St 6-6:45PM
    • Blackwater (Friday) Feb 5, IronPax Challenge workout, Western Branch High School, pull-up bars, 5:30am
    • AO in Franklin
    • Quad P


    • If you didn’t get a good beat down, it’s your own fault as there was ample time for AMRAP until you couldn’t do more.
    • Murder bunny on asphalt is not easy. Musket lost his coupon, 5 burpees for all!
    • Good chance to bond with your fellow baserunners- small group and not having to count.
    • It’s Ok for men to cry?
    • Thanks for singing happy birthday!