Loading Map....
Date/Time
Date(s) - 01/08/2024
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:
Vikings Revenge at the Nest – Another Huffy Production
PAX: Fallout Boy, Armstrong, Pinto, Deliverance, Raven, and Huffy(Q)
F3: 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
Did a warmup lap and got to work
The Beatdown:
Station #1 – The Hop
Rnd 1 Jump Tucks 25 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Smurf Jacks (4 count) 25 Reps
Duck Walk to Station #2
Station #2 – The Blocks
Rnd 1 Man Makers 15 Reps
Rnd 2 Cinder -Curl-Press 20 Reps
Rnd 3 Cinder- Lats (15 each side) 30 Reps
Bear Crawl to Station #3
Station #3 – Merkin
Rnd 1 20 Superman Merkins 25 Reps
Rnd 2 15 Diamond/ 15 Wide Merkins 30 Reps Total
Rnd 3 15 Decline/ 15 Incline Merkins 30 Reps Total
Lunge to Staton #4
Station #4 – The Core
Rnd 1 25 Plank Jack Shoulder Taps 25 Reps
Rnd 2 25 Big Boy Situps with Progressive Jabs 25 Reps
Rnd 3 30 Bicycles (2 is 1) 30 Reps
Run Lap to Station #1
Once finished we did some running exercises, and finished with some Guantanamo’s, Planks to Merkins to 100+, and Jumping Gores to 50+.
COT:
Did the Count-O-Rama / Name-O-Rama. Pinto was the 6. Loved hearing how F3 help bring a more regimented exercise program while hanging with the PAX!! We ended with announcements and Prayer. After another F3 anniversary today, I am Blessed with the Brotherhood of the PAX and the opportunity to Lead and to worship!! Praise be to God who answered my Prayers 6 years ago today!!