Toy Box Beatdown
The Mission:
The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Core Principles:
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or
certification necessary
5. End with a Circle of Trust
The Thang
• 8 Toy Stations
• Rotate every 2 cycles
The Toys (Stations):
1. Sandbags (20lb / 40lb / 80lb)
o Overhead press x10
o Bear-hug squats x10
o Deadlifts x10
o Repeat as a cycle
2. Kettlebells (13lb / 18lb / 26lb)
o KB Curls x20 (2 is 1)
o KB Halo x10 (each direction)
o KB Swings x15
o Repeat (Switch Coupons)
3. Block Work (50lb cinderblock and Regular block)
o Bent over row x10
o Shoulder press x10
o Manmakers x5
o Repeat (Switch Coupons)
4. Medicine Ball Mayhem (20lb and 15lb)
o Skull crushers x10
o WW3 sit-ups x10
o Russian twists x10 (2 is 1)
o Repeat (Switch Coupons)
5. Battle Ropes and Chains
o Alternating waves x20 (2 is 1)
o 2 Handed Slams x20
o Side to side waves x20
o Repeat (Switch Coupons)
6. Farmer’s Carry
o Carry 2 blocks to the cone
o 10 merkins at end
o Return with Blocks
o 10 squats
o Repeat
7. Partner Wheelbarrow (with a partner or substitute a 75lb ruck and 40lb sandbag)
o Do 10 wheelbarrow shrugs
o Push partner around cone in the wheelbarrow.
o Do 10 wheelbarrow shrugs
o Repeat (Trade Places)
8. Slosh Tubes
o Squats x10
o Shoulder Carry to the cone
o Lunges x10 (2 is 1)
o Repeat
Count-o-rama: 5
Name-o-rama:
Landslide
Gulliver
Stalker
Chubbs
Van Wilder-Q
6 Speech
Announcements
LDP3
Prayer
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