Full Body Beatdown

AO: The Paragon

When: 05/15/2018

QIC: Homeboy

PAX (): Hombre, Prem-o, Woody, Garfield, Good Hands, Fleetwood, Wiggum, Romo, Titlemax, FNG - Chief, Drumstick, Manning, Westside, Aquaman, Spanx, Papa John, Legionnaire, Nomad, Spaceballs.

YHC arrived early to the Paragon due to the excitement from being gone last week with travel. Shortly after arriving, Westside and Spanx showed up. Spanx let us know that his brother just went to Texas for Army Boot Camp. An argument ensued from Westside because he said no such boot camp existed in Texas. We decided Spanx brother probably joined a Texas militia or he is going to party with his buds in Austin for 8 weeks. Whichever it is, sounds fun! Spanx, please get your facts straight before speaking to us in the future.

20 Pax got stronger this morning at the Paragon. Inner circle gossip was starting to circulate within the Pax, that Drumstick was a mute. To our dismay, he brought a slight degree of mumble chatter this morning and proved us wrong. Drumstick pointed out that Manning puts product in his hair and styles it for the Gloom. We are all very impressed. Now we just need to determine who he is trying to flirt with. Speaking of mumble chatter, the Paragon is never short on this cricitcal component of F3. However the Full Body Beatdown brought to you by YHC did have the Pax trying to catch their breath. At one point, Garfield was spotted laying flat on his hairless and tattooed chest, trying to press out 5 more Diamond Derkins. YHC heard something about how Harleys, Arizona and beer from last week impacted Garfield’s normal dominating performance in the gloom.

YHC would like to recognize leaders that are emerging at the Paragon. Nomad, Fleetwood, Romo, Good Hands, Prem-O, Wiggum, Drumstick, and Spanx to name a few. You boys are killing it. It is time to step up and Q.  YHC will be putting the EH on you big time in the coming days. Finally, big T-claps to our FNG, Chief. You did awesome this morning brother. We were nice today. Humiliation, insults and mockery start at your next Post.  Come back bro, the Pax needs you!

Warm Up

SSH x 12 – IC

5 Burpees – OYO

Hillbillies x 12 – IC

Sun Gods

Elbow touches x 12 – IC

Unorganized and sporadic mosey

The Thang

Mosey to Rock Pile

Pick a rock and knock out 15 Burpess with the rock

Mosey to the benches

3 sets / 15 Diamond Derkins, 15 Incline Merkins and 15 Dips in each set

Mary while waiting on the Six

Mosey to the front wall of Dean Rusk

3 sets / Wall squats with overhead shoulder press, Balls to Wall, and Donkey Kicks

Mosey to the front parking lot

HIIT (High Intensity Interval Training)

30 seconds – OYO of the called exercise / 10 second break between each exercise. 6 total exercises / 3 rounds. 12 minutes total.


High Knees


Mountain Climbers

Squat Jumps

Pistol Squats (shout out to Cricket for stud form)

After we finished the HIIT routine, we did a quick Indian Run around the front parking lot.

Mary – YHC called on some of the Pax to lead Mary. Manning and Spanx did not follow instructions and called whatever they wanted.



Flutter Kicks



Prayers for Spaceballs dad

Garfield’s M – pregnancy and normal marriage stuff

Praise for Titlemax 19th year anniversary this week!

Welcome again, Chief!

Continued prayers for my dad on his cancer journey


YHC shared one of my favorite quotes from Dallas Willard. “The most important thing about a man is not what he does, it is who he becomes.”

YHC challenged myself and the Pax to focus on becoming a better dad. Be intentional and carve out scheduled time to spend with your 2.0 (s) in the next two weeks. Be sure to attend an end of year school program if you can. Let your 2.0 (s) that you love them and you are proud of them. Being a better Dad is an awesome thing to “become.”

Homeboy out. Love you boys!


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