Old School Beatdown

AO: The Hooch

When: 01/29/2020

QIC: Simba

PAX (16): Feathers, Meatball, Ballboy, Homer, Ready Mix, Splinter, Julius, Popper, Dawn, Tigger, Sunshine, Saint 2.0, Scrooge, Puff Daddy, Boomer


I am honored to be a part of such a great PAX. As I was preparing for the day I realized that Feb 2020 marks my 4th year of being a part of F3 and it’s been nothing but an amazing hard, difficult, rewarding and ultimately life changing blessing. I am so thankful for the PAX that have impacted my life and thankful to give back to these humble and hardworking men.


Mosey around the parking lot with some simple stretches along the way. Afterwards we jumped into some SSH, Weed Pickers, Imperial Walkers and Merkins.

The Thang:

Mosey to the church parking lot to get a little cardio in.

4 Corners: 3x going up in reps each time- 15, 20, 25s

Set 1: 15 reps of each

  • Merkins
  • V-Ups
  • Diamond Merkins
  • Freddie Mercury

Set 2: 20 reps of each

  • Squats
  • V-Ups
  • Mary Catherines
  • Freddie Mercury

Set 3: 25 reps of each

  • Merkins
  • Squats
  • Mike Tyson’s
  • Mary Catherines

Crowd Pleaser: 25’s

  • 5 monkey humpers; 20 merkins
  • 5 burpees
  • 10 monkey humpers; 15 merkins
  • 5 burpees
  • 15 monkey humpers; 10 merkins
  • 5 burpees
  • 20 monkey humpers; 5 merkins

Captain Thor

  1. 1 BBS, 4 American Hammers
  2. 2 BBS, 8 American Hammers
  3. ………..
  4. 10 BBS, 40 Americans

Mosey to Hurricane Wall

Star jumps with wall sit. All PAX made one beautiful sparkle across from the wall sitters allowing commentary and criticism to be thrown out.

Mosey to the flag for a little Mary before the end of the beatdown.

3 MOM:

  • Breakdane (Popper)
  • Gas Pumper (Dawn)


Lots of health  issues going on including parents and children. Prayer for Missionaries as several PAX know people that are actively serving and we are about to send one of our own, Dawn out to serve. Prayer for safety and that God would meet the spiritual and monetary needs. Promise 686 is doing another race in April. Contact Sunshine for details.

Leave a Comment