This is Forty…Five

AO: Windjammer

When: 03/15/2023

QIC: Sparkie

PAX (8): Caroline, Deep dish, Mayflower, Milli Vanilli, Stu, Walkie Talkie, Cowboy (Puget Sound)


My F3 journey began about 4 months ago (thanks for the EH Walkie Talkie) and after the first few Beatdowns I told my wife I enjoyed it, but certainly did not see myself ever leading a workout (Q’ing a Beatdown as I now know it).  Well here we are.  Never say never.

With my half-way to 90 birthday upon me I decided it was time to step out of my comfort zone and provide a Beatdown to the Windjammer community.

8 PAX gathered on a frigid January…err…mid-March morning.  Ah yes, I forgot about Georgia’s 12 seasons and we are in 3rd winter now.  Bundle up for awhile longer.


Mosey to the dam for series of SSH, Weedpickers, Imperial Walkers, Willie Mays Hayes, Arm Circles and Covids.


The Thang:

Back to the Windjammer parking lot and grab a coupon.  A 45th birthday beatdown naturally calls for a series of Colt 45’s and…Colt 78’s??  Born in 1978 so I guess that works.

Series 1: Colt 45’s with curls, overhead press, and skull crushers (PAX can mix in bent over rows or other if wanted) then run a lap

Series 2: Colt 78’s – 25 Merkins, 25 Freddie Mercs and 28 Squats then run a lap

Series 3: Colt 45’s then run a lap

Series 4: Colt 78’s – 25 Merkins, 25 Big Boys, and 28 Lunges then run a lap

Series 5: Colt 45’s then run a lap

Series 6: Colt 78’s – 25 Merkins, 25 LBC’s, and 28 Calf Raises then run a lap

Series 7: Colt 45’s then run a lap

Series 8: Colt 78’s – 25 Merkins, 25 Flutter Kicks and 28 Fire Hydrants

Ooops someone didn’t plan a long enough Beatdown so time to improvise.

Outline the parking spot lines by running them forwards, backwards and sideways.  Bernie back to start.

20 Carolina Dry Docks, 20 Dying Cockroaches, 20 Bonnie Blairs

Back to the flag for Jlo’s and Box Cutters to time.


Welcome Cowboy from F3 Puget Sound.  Great to have him and inspired to see him slaying it at 69 years young.

Praise for Deep Dish becoming an uncle again…Uncle Deep Dish it is.

Git ‘R Done Run (aka the Glitter run) on 3/25

Naked-Man Moleskin:

I’ve been inspired by you all and appreciate the push F3 gives all of us to be better husbands, fathers, brothers and leaders in the community.  Let’s keep rolling.  Cheers all.

Leave a Comment