11/19/25 0530-0615 “Grant”diose Beatdown
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.”
Pax:
Big Spoon
Rumor
Echo
Carmen San Diego
Thor
Callahan
Photon
Ukulele
Hannibal
Waldo
Geppetto
Lego
Bourbon
Huckleberry
Meatloaf
Footloose
Guardian – Q
Warmup: 50 SSH IC, 10 Abe Vigodas IC
Stations x4:
1- Wheel stop merkins (lateral plank merkins)
2- Picnic pump jumps or step ups
3- Cookie climber crunches (10 4:1 then 20 LBCs)
4- Lap is timer (this began as the big loop at Grantland, but I failed to think about the fact that it was a rather big loop and it took a lot of time. So we pivoted to a lap around the parking lot.)
COR
NOR
6- Footloose
LDP3
Announcements – Thank you to Thor for his time as 1st F Q and for taking over Site Q at Grantland. Thanks to Photon for taking over 1st F and for holding down Grantland for almost 2 years!
Prayer to end
2nd F cookies and coffee (Thanks, Waldo and Guardian’s mom)
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