Archives: Hampton Roads Beach Beat Down

  • When: 20170715
  • QIC: Sub Mac, Space Monkey, Scully, Dreamliner
  • The PAX: 3for1, Deflator, Dreamliner, Gandalf, Gracie, Kilowatt (FNG), Mater, Mentos, Scully, SpaceMonkey, SubMac, Triple Option, six Ms, nine 2.0s
  • We got a crazy idea, let’s see if those in our lives would be interested in meeting these guys we are always talking about working out with. Whether it is “Guess who splashed merlot this morning,” or “You won’t believe how many Rosalitas this guy made me do,” many of our M’s hadn’t met us, never mind each other.  Same was true for our 2.0s, though we may not have shared the same stories with them.  We realized we needed to change that and, in a true F3 fashion, we realized the only way to do so was to have a royal beat down first.  This took place at an oceanfront athletic park (Hillier Ignite).  In order to make this something worthy of requiem, Q responsibilities were divided among 4 brave PAX (SubMac, Space Monkey, Scully, and Dreamliner … though it should be noted that there was suggestion to change his name to Streamliner for this event to keep the “S” theme going … he declined).


    The Thang:

    Submac Q:


    Side Straddle Hops (20X in cadence), Don Quixotes (15X in cadence), Merkin-jacks (20 count)

    What better way to start a beach beat down than a good ole fashion Dora- Partner up for 100 merkins, 200 LBCs, 300 squats; one person does reps while the other runs to the water front and back.


    Space Monkey Q:

    This started with a 10-count of “intentional thinkers:” get down on your left knee, place your right elbow on your right knee, and count as the Q says “down.” Once completed, the PAX were informed that this exercise was requisite as they would be involved for the next 15 minutes in AMRAP activities (As Many Reps As Possible).  The PAX split into 3 groups of 4.  Within each group, there were 2 sets of partners.  Each group started one set of exercises.  The exercises were: squats (20) and as many side straddle hops possible; derkins (20) and as many LBCs possible; rings followed by lunge walks back with burpees for each ring missed in the progression.  Each group would complete one of these exercise pairs for 3 minutes AMRAP style.  The PAX were then called together for another grueling intentional thinker 10 count, after which, the groups rotated to the next series of activities.  After completing a complete cycle, the PAX were released to Scully.  Q was informed that several PAX alternated which knee they put down in order to more “evenly train.”  Q commented that this was ingenious and regretted not having considered this from the onset.


    Scully Q:

    PAX moseyed to an open area of beach where Scully mysteriously produced a measuring tape, a few buckets, and yet another shovel. After assuring the PAX that they would not wind up missing, Scully explained to purpose.  The PAX would dig a two feet deep circle and fill it back with the F3 logo for an epic photo. In true Scully fashion, we bit off a little more than we could chew and an audible was called to one foot deep. PAX exchanged turns on shovels, bucket carrying, and flag holding. In the end, we had one impressive hole and an on slot of spectators who may still be wondering what in the world we were doing.


    Dreamliner Q:

    F3 relay race. PAX numbered off by four (1,2,3,4,1,2,3,4,1,2,3,4), then moseyed to the start line near lifeguard stand #1. Four teams of three were formed (based on above number). Evidently the PAX have short-term memory loss as we had two teams of 3, one team of 4, and one team of 2. Quick team shuffle to even up the numbers.

    Standard relay race format where first PAX departed, once complete, second PAX departed, once complete, third PAX departed, once complete, race over.

    For each PAX, 25 hand remove merkins and 25 WWII sit-ups at lifeguard stand #1, crawl bear to water, dive completely under the water (for most PAX), run in the water past lifeguard stand #2, bear crawl out of water up to lifeguard stand #2, 25 hand remove merkins and 25 WWII sit-ups, and sprint on beach back to lifeguard stand #1. Flapjack with next PAX. All waiting PAX rotated between forearm plank, Al Gore’s (aka air squat), regular plank, left arm plank, right arm plank, and merkins.

    Winning team: Deflator, Kilowatt (FNG), and Triple Option who put it in the wind on the final sprint to close out the victory.


    Circle of Trust (COT):

    This past week was the ESPY’s. Dreamliner, being from N.C. State, shared a piece of Jimmy V’s speech (added to during backblast).

    “Don’t give up, don’t ever give up.”

    2 Chronicles 15:7 NIV “But as for you, be strong and do not give up, for your work will be rewarded.”

    “If you laugh, you think, and you cry, that’s a full day. That’s a heck of a day. You do that seven days a week, you’re going to have something special.”

    “They got that screen up there flashing 30 seconds, like I care about that screen. I got tumors all over my body and I’m worried about some guy in the back going ’30 seconds’.”

    Prayer requests

    Ball of Man (BOM)



    Following the beat down, the PAX were joined by 6 Ms and 9 2.0s for some fun in the sun (or pleasantly cloudy day). Everyone brought food and drinks to share including sausage cream cheese Danishes, fruit (all kinds), wraps, chips, water, iced coffee, and apple juice. 2.0s had a blast in the water. A few games of Bocce ball and Canjam were even squeezed in. The hole dug during the Scully Q made for a few interesting Bocce ball shots (not quite as cool as the trash can tunnel shot but close). It was absolutely great to meet everyone’s family.



    Thank you to all PAX who showed up and made this event a success. #Tclaps to all who brought food, helped Q, and planned the event.