Reverse Beatdown (AKA Muscle Confusion Principle)

AO: The Bound

When: 06/07/2023

QIC: Dinghy

PAX (9): Cookie, Ha-ha, Tricycle, Tsunami, Yellowstone, Lasso, Training Wheels, Red Rider


When signing up for the open spot in the Q sheet at The Bound, YHC needed to come up with a way to set up a different kind of beatdown, one that challenged the usual flow of an F3 workout. So, being a breach birth (which explains a lot), it was determined that a backwards beatdown was in order…..with a veteran crew, shortened disclaimer was given, and off we went.


The only conventional part of the beatdown……need to warm those muscles up, especially given the presence of much respect….10 each of

Weedpickers, Hillbillies, Moroccan Nightclubs, SSH’s.

Mosey around the lower parking lot to the B-ball court…..

The Thang:

  1. Mary (or in this case, a Bloody Mary): Start in a low plank, conduct the following:10 Buzzsaws, 10 second low plank hold, 20 American Hammers, 20 Gas Pumpers, 20 LBC’s, 20 Flutter Kicks, 10 second low plank hold, 10 Buzzsaws
  2. Dry Humps: in multiples of 1 Carolina Drydocks to 2 Monkey Humpers, proceed up through 10 CDD’s to 20 MH’s. Mumblechatter was strengthening……mosey around to the top of the parking lot
  3. Reverse 11’s: Start at the top of the hill, conduct 1 squat, run to the bottom, conduct 10 Mike Tysons. Continue through until completing 10 squats and 1 Mike Tyson. Mosey to the basketball court.
  4. Reverse BOMBS: On the baseline, start with 5 Burpees, 10 Overhead Claps, 15 Mercans, 20 Big Boys, 25 Squats. Run to the other baseline, conduct all exercises EXCEPT drop SQUATS. Continue to….and then that was time!


Prayers for Training Wheels’ wife to be healed; Families who are supporting the Men of the Bound, as well as those who have finished the program; For caregivers of those in nursing homes, as well as those residents who reside in them; For Cookie’s neighbors; and travel mercies to those on travel.

Naked-Man Moleskin:

It’s always a privilege and treat for YHC to lead at The Bound. That gift of in-beatdown sharpening and post-beatdown fellowship is definitely a great way to start the day, and it’s something that YHC hopes that the F3 pax and the Men of  The Bound take with them through the course of the full day! ROCK ON, MEN!

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