AO: Badapple

When: 2024-05-29

QIC: TheBurn

PAX (4): Chubbs (Joey Nichols), Rusty, Sweep3r


YHC chose to create a Beatdown highlighting the F3 mantra of “No Man Left Behind, No Man Left Where You Found Him”  This also provided a good opportunity to crack open the Ol’ Exicon to try some new things which were well received by the PAX.


SSH, Toy Soldier, Abe Bogoda, Flamingo (standing quad stretch), Calf on Curb, Sun Gods, Michael Phelps

The Thang:

No Man Left Behind, No Man Left Where You Found Him  (N.M.L.B.N.M.L.W.Y.F.H.) PAX Complete Exercises Together. Coupons in use where applicable. N - Nose Breakers x20 M - Mtn Climbers x20 L - Lunges x10 (Alpha) B - Burpees x10 N - Nose Breakers x20 M - Mtn Climbers x20 L - Lunges x10 (Alpha) W - Wide Merkins x20 Y - Yurpees x10 (Burpee with a clap merkin and two jump tucks) F - Four Corners (Back Pedal btwn corners of the parking lot, Mary exercises at each - LBC’s, J. Lo’s, Leg Throwdowns, Flutters, etc. - 25 rep count) H - Head, Shoulders, Knees, and Toes x10 (Deadlift, Shoulder Raises, Bow Ties, Overhead Press, Skull Crushers) Repeated the N.M.L.B.N.M.L.W.Y.F.H. set of exercises 2x  Mosey to Playground Group 1: Inverted Rows x10, Dips x10 While Group 1 completes Rows and Dips, Group 2 does the following until Group 1 relieves them: Group 2: Dirty Hookup Planks [From Exicon - Performed as 4-count exercise. Pax plank up, facing a wall with eyes on wall. "1" Right hand raised to press against the wall, "2" Left hand raised to the wall (now in horizontal plank), "3" Right hand down to ground, "4" Left hand down (back to plank position)] - Free Advice: Reverse direction of hand pattern on wall to balance out muscles being worked.  Flapjack. 3x Mosey back to Flag. Merkin Wave - circle up, all PAX do Merkins in succession (like a wave while holding plank position when not going), everyone does 1 rep, then 2, then 3, etc. We got to 6 reps and hit time just in time.


Safe Travels for Rusty’s Fam.

Naked-Man Moleskin:

Priority #1 - Build men and have a positive impact on our families and communities (No Man Left Behind, No Man Left Where You Found Him) Priority #2 - Look good at the pool Grateful for the brothers of Bad Apple and thankful for the solid principles on which F3 is built.

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