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F3 Black Swamp | July 19, 2024

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Smokehouse Beatdown

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Date(s) - 01/08/2022
6:45 am - 7:45 am

Site Q - Smokey

The Smokehouse


Beautiful small town. Great beatdown opportunities. Meet at the playground next to the Old Fire Station.



  1. Huffy

    Burning Down the House at the Smokehouse – Another Huffy Production
    Huffy (Q)
    Fat Thor
    Betsy Ross (FNG From Fat Thor)

    Started in the COT
    F3 stands for: Fitness Fellowship Faith

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

    Our workouts:
    Are free of charge
    Are open to all men
    Are held outdoors, rain or shine, heat or cold
    Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
    End with a Circle of Trust

    Disclaimer: If the stupid I bring is too stupid, modify!

    Warm up: Motivators
    Beat down was station work to the beatdown below.
    Station #1
    Rnd 1 – Kettle Block Swings 15
    Rnd 2 – Stagger Squats (15 Each Side) 30
    Rnd 3 – Curl – Press 20
    Rnd 4 – Man Makers 10

    Station #2
    Rnd 1 – Merkins 30
    Rnd 2 – Incline Merkins 25
    Rnd 3 – Derkins 25
    Rnd 4 – Dips 30

    Station #3
    Rnd 1 – Broad Jumps Round Trip 1
    Rnd 2 – Calf Raise Jump Squats 25
    Rnd 3 – Skip for Height (Round Trip) 1
    Rnd 4 – Pivot Jump Shots (15 Each Side) 30

    Station #4
    Rnd 1 – American Hammers (2 is 1) 50
    Rnd 2 – Alternating Jab Big Boy Sit-Ups 30
    Rnd 3 – Wide Squat with Knee Tuck (15 Each Side) 30
    Rnd 4 – Plank Jack Shoulder Taps (2 is 1) 25
    Run A Lap to Station 1 (Every Round)
    At the end of the beatdown we did some work to AC/DCs Thunderstruck (Plank to Merkin) and TNT (SSH to Burpee). Started Plank to Merkins, the Squat to Jump Squat, then Plank to Merkin. Its a freaking long song.
    We ended in the COT with Count-O-Rama to Name-O-Rama. Fat Thor was the 6. He told us how F3 has helped him improve his fitness so he can enjoy activity with his son. We named Betsy Ross. We ended in announcement and prayer and wrapped it out. Props go out to Smokey for keeping this thing going and losing about 250 lbs. on the way!! Awesome to have you as a friend Brother!!

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