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Date/Time
Date(s) - 12/19/2022
5:30 am - 6:15 am
Site Q - Raven
Location
The Nest
Categories
Spreading a little further east into Oregon, OH with our newest beatdown in the Black Swamp! This AO is at Fassett Junior High School, home of the Eagles, plenty of room for all kinds of fun beatdowns.
Official naming day crew:
The 12 Exercises of Christmas – Another Huffy Production
Music: Twisted Sister Christmas Album
PAX: Armstrong, Squire, Deliverance, Raven, Chubs, Fallout Boy, Go Fish, Huffy (Q)
– 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
– The Disclaimer
Warm-up: Lap Around the Parking Lot, SSH, Windmills
The Beatdown: 4 Stations / 4 Rounds
Station #1 – The Hop
Rnd 1 Ice Skaters 20 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Elf Jacks 40 Reps
Skip for Height to Station #2
Station #2 – The Blocks
Rnd 1 Man Makers 15 Reps
Rnd 2 Cinder – Curl – Overhead Press 20 Reps
Rnd 3 Cinder- Jingle (Kettle) Bell Swings 20 Reps
Carioca to Station #3
Station #3 – Merkin
Rnd 1 15 Diamond/ 15 Wide Merkins 30 Reps Total
Rnd 2 Burpkins (Burpee with 2 Merkins) 10 Reps Total
Rnd 3 Superman Merkins 20 1 is 1
Broad Jump to Station #4
Station #4 – The Core
Rnd 1 Plank Jack Shoulder Taps 25 Reps
Rnd 2 Progressive Count Big Boy Shoulder Press 20 Reps
Rnd 3 Hill Billy Walk Squats 15 2 is 1
Run a Lap to Station #1
Repeat if Complete
We circled up after everyone got through all 4 Rounds and did plank to merkin to Twisted Sister’s Silver Bells (Switched to swats half way through.
Wrapped up in the cot. Awesome effort by all the PAX!! Nice job pushing through and getting to the end!!