12/12/2020 – Rollin’ with tha Homies Beatdown:

Date: 12/12/2020
Time: 6:30 – 7:30 AM
Location: The Fortress – Woodlands Park/Grace Church

Q: Bourbon

PAX: 19 total: Bambi, Spaulding, Huffy, Fossil, Biggie, Doubtfire, Copper Top, Two Buck Chuck, Heisenberg, Jennay, Dutch, Geppetto, Chanel, Flo, Yeti, Callahan, Casper, Stark, and Bourbon (Q)

F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)

Disclaimer

Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 5 burpee penalty for each missed round.
o PAX failed the first time and were penalized with 5 burpees.
o Second attempt was a success.

Beatdown: Rolled dice by each man around the circle and ended with the ab/core workout.
• Rolling dice:
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in place until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
 Exercise 1: Merkins
 Exercise 2: Side Straddle Hops (4 count, in cadence)
 Exercise 3: Sprints (from one set of cones to other and back)
 Exercise 4: Lt. Dans
 Exercise 5: Burpees
 Exercise 6: Absolutions

• Core workout (completed after each complete circle of PAX or halfway through the beatdown depending on number of PAX):
o 60 LBC (little baby crunches)
o 50 American hammers
o 40 scissor kicks
o 30 rope climbs
o 20 leg levers
o 90 second plank

• Actual Workout based on PAX rolls of dice:
o 21 x Side Straddle Hops (4 count, in cadence)
o 5 x Burpees
o 21 x Side Straddle Hops (4 count, in cadence)
o 60 x Lt. Dans
o 10 x Absolutions
o 50 x Absolutions
o 3 x Sprints
o 50 x Merkins
o 60 x LBCs
o 50 x American Hammers (2 is 1)
o 40 x Flutter Kicks (2 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 1 x 90-Second Plank
o 50 x Lt. Dans
o 60 x Merkins
o 20 x Side Straddle Hops (4 count, in cadence)
o 60 x Lt. Dans

• Totals:
o 170 x Lt. Dans
o 110 x Absolutions
o 110 x Merkins
o 62 x Side Straddle Hops (4 count, in cadence)
o 60 x LBCs
o 40 x Flutter Kicks (2 is 1)
o 30 x Rope Climbs (2 is 1)
o 20 x Leg Levers
o 5 x Burpees
o 3 x Sprints
o 1 x 90-Second Plank

Count-O-Rama and Name-O-Rama.

Learn about the 6: Doubtfire.

Announcements.

COT / Prayers and Intentions.