Chest and Tris

When: 06/28/2017

QIC: Bear

PAX (): Bear, DC2, Miller Time, IBeam, Bronco, Grease Monkey, Goonie (FNG), Mad Dog (FNG), Moped, Sprocket, Fore, Hat Trick, Double D, Manhole, Smackdown, Thumper, Chelsea, Jackalope, Bayside, Caffeine, DoubleNaught, AFLAC, Turbine, Booter, Crablegs, Tumbleweed, Flop...MISSING 2!!??

Welcome Goonie and Mad Dog! Glad you found us through Crazy Love Coffee’s social media posts!

I remember the good ole days in college when I would hit the gym several times per week. Each day I would focus on a different muscle group. This was a tribute to those days…we focused on Chest and Triceps!

29 PAX gathered in the gloom for a beatdown; I HAVE 27 NAMES…IF I LEFT YOU OFF PLEASE CALL ME OUT AND LET ME KNOW!! I’M VERY SORRY!!

Warmup in the circle around the workout equipment:

  • SSH – In Cadence (IC)
  • Mtn Climbers IC
  • Toy Solder IC
  • High Knees running in place – On Your Own (OYO)
  • Merkins IC

Mosey to the base of the monster “yet to be named” Hill (The Monster?)

3 Tiered Chest Ladder

  • Starting at the bottom – 25 Merkins
  • Run to the top of the hill – 25 Stone Mtn Pushups (Or Carolina Dry Docks)
  • Run to the next / top tier of the hill – 25 Diamond (hands together) Pushups
  • Repeat 2x

Mosey to “The Island” at the lake for some Mary – All IC

  • Parker Peter
  • Dying Cockroach
  • Obliques – both sides
  • American Hammer

Mosey to the concrete steps near the turf fields

4 Exercises – Rotating and Counting Down

  • Incline Merkins
  • Dips
  • Derkins (decline merkins)
  • Box Jumps
  • Start with 11 reps of each and reduce by 1 all the way down to 1; LOTS of MUMBLE CHATTER during this one which makes my heart happy!! 🙂

Mosey to the flag for some final Mary

  • Freddy Mercury (bicycles) – IC
  • High leg raises – IC

Circle of Trust (COT)

  • Thanks for prayers and support for our trip to China to adopt our son!
  • Mad Dog is expecting his 1st child in August
  • Chelsea is expecting his 5th this year!
  • Manhole, thanks for visiting from Dunwoody and for Qing the Beatdown on 7/19!!


  • Leadership is a BIG part of F3
  • We don’t want this to ONLY be a good workout. We want to become better men, husbands, fathers, members of our communities, etc.
  • We want / expect you to step up and lead a beatdown after you’ve been coming for a month or 2. This isn’t for us…it’s for you!! It’s liberating to face your fears and lead a group of men. You have it in you and we believe in you. If you want to but are scared, just reach out and commit and we will make sure you are prepared for your Q! Reach out to me (@taystanfill) or I-beam (@IbeamF3) if you are interested.
  • Great Coffeeteria at Crazy Love Coffee! We had an official Starsky…Fondue missed the workout but showed up for Coffee! You da man Fondue!

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