Breakfast with a Beatdown at The Bound

AO: The Bound

When: 07/23/2022

QIC: Dinghy

PAX (20): Angus, Animal, BallBoy, Birdie, Boomer, Feathers, Meatball, Nacho Libre, PuffDaddy, Saint2O, Sparky, TURK, FNG - Funnel Cake, Bullet, Singlet, Biggie, Gator, Tater Tot (2.0), Slater


Having Q’d a few times, YHC has gotten to the point where he can generally sleep the night before a beatdown. Such was NOT the case last as night, not because of nerves, but because of the opportunity to lead at No Longer Bound. The announcements, buildup, and behind the scenes work by a lot of individuals (more on that later) were done, now it was time for the HIMs of F3 to do what they do – help other accelerate their fitness. That’s cool, and it was this excitement that ensured that an alarm clock was not needed to head out into the gloom…….


10 each of the following exercises:



Moroccan Night Clubs

Side Straddle Hops

Grab your coupon, and carry it through the parking lot and across the street to the beatdown site (i.e., the parking lot across the street)

The Thang:

PAX performed a variety of Tabatas PLUS some bonus material to ensure that the sweat pumps were working:

Tabata 1: Goblet Squats with Stiff Leg Deadlifts, active rest with air chairs, lap around the parking lot when completed

Tabata 2: Kettlebell Swings with Rows, active rest with hillbillies, lap around the parking lot

Bonus 1: Dry Humps (1 Carolina DryDock to 2 Monkey Humpers, up through moving up by 1 each round, getting to 10/20 of each)

Tabata 3: Overhead Press with Curls, active rest with air chairs, lap around the parking lot

Tabata 4: Upright Rows with SkullCrushers, active rest with hillbillies, lap around the parking lot

Bonus 2: Merkins (up) with Supermen (down) done in cadence to BRING SALLY UP

Mary: Flutter Kicks, Gas Pumpers, Box Cutters, American Hammers, Low Peter Parkers, Mountain Climbers


A special morning of praise and prayer for today’s COT:

  1. Praise for Biggie’s reunion with his son – may it be a joyous one and the first of many
  2. Prayers for Bullet’s sister, may she find healing
  3. Prayers for Funnel Cake’s friend and our NLB brother’s grandmother, may she be brought into our Father’s loving arms and may her family be comforted
  4. Prayers for healing for Turk’s family members who are ailing
  5. Prayers for peace and healing in a broken world

Naked-Man Moleskin:

Leading this morning’s beatdown was an honor, but having the opportunity to break bread and enjoy the fellowship of our brothers at The Bound was true emotional and spiritual treasure. When one walk’s into the dining hall and you’re greeted with a sign that says “IRON SHARPENS IRON,” that’s a powerful message. Thank you ALL for your part today, whether it was brainstorming the idea to do a morning workout and participating said workout, arranging with the staff for said morning schedule (MILLER TIME AND PITSTOP), coffeeteria logistics (THANKS PUFF DADDY AND STARBUCKS!) or preparing the meal (GREAT WORK, MEATBALL AND ANGUS AND BUCKHEAD MEATS!). It’s a team sport, and we had the opportunity to be the living Gospel today and help nourish and strengthen men’s bodies and spirits….that’s a great way to start the day, men!

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