Combos Beatdown – 1/3/26 0630-0730 The Fortress
F3 mission – To plant, grow and serve, small workout groups for men for the invigoration of male community leadership.
5 core principles – Always free. Open to all men. Held outdoors regardless of weather. Led in a rotating fashion by a member of the PAX with no training or certification necessary. Ends in a COT, just as it begins.
F3 credo “Leave no man behind, but leave no man where you find him.”
Warmup with SSH (46), windmills (13) and shoulder burns (Fwd arm circles, reverse arm circles, seal claps, overhead claps 26 each) all IC.
The Thang: Partner up for following combo moves. While one Pax does the block work, the other Pax runs to the cone and back. Rep counts alternate between 20&26.
-Danny swings (block swing into Lt dans)
-Man billies
-Burpee block taps (burpee into 5 2:1 toe taps on block)
-WW throinters
-Row-ses
-Grave thrusters
In terms of planning and execution, the playlist was better than the beatdown. I don’t have the best mind for planning beatdowns but I do enjoy making playlists. Such is life. It’s something to work on.
It was decided that pepperoni combos are the best, just in case you were wondering.
COR
NOR
6- Reset
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