02/06/25 The Armory
Star Wars Beatdown
WARM UP: 50 Imperial Walkers & 30 Tie Fighters in cadence.
WORKOUT: Trivia questions for more or less reps/laps – Pod Race, Darth-a-Vaders, Pod Race, Yoda-Vators, Pod Race.
Q – Purdy
Viper
Footloose
Darth Sven
Echo – Six
Vespa
Gang Box
Doubtfire
Cantina (FNG)
Dill (FNG)
The Big Game (F3 Black Swamp Edition)
PAX were split into 2 teams and competed in various exercises over 4 quarters with the score tallied after each quarter.
1st Quarter:
Hand Release Merkins x 10
Dips x 10
Body Squats x 10
1 circuit = 1 point
2nd Quarter:
Plank x 60sec
American Hammers x 30
Leg Raises x 10
V Hold x 120sec (every 30sec = 1 point)
Halftime Show:
Bear Crawl across grass
Hold Al Gore
3rd Quarter:
Plank-ups x 7
Burpees x 7
1 circuit = 1 point
4th Quarter:
Standing Leg Hold x 30sec each leg
Bridge Leg Hold x 30sec each leg
Table Position Hold x 240sec (every 30sec =1 point)
PAX Count: 7
Spalding
Guardian
Coconut
Irish Hoss
Mile High
Geppetto
Finkle (Q)
Meatloaf – Q
Gulliver
Chubbs
10 Rounds = 1,000 total reps
10 Merkins
10 Groiners
10 Plank Jack Shoulder Taps
15 Squats
15 Mountain Climbers 2:1
20 Monkey Humpers
20 Imperial Walkers 2:1
Oops forgot to mention it was for the pre-ruck.
2 HIMS got after it 4 miles . Great work
Mile high and Sven
Protection & Support
PAX:
Lyman
Meatloaf
Landslide
Lonzo – Q
Lots of missing PAX…
Protection Part: Body Armor
Run to shelter area where pull up bars are available.
Complete Murph reps for 20ish minutes
Support Part: Tabata 60s on 15s rest between
1 Side lunges
2 Superman’s move arms from side to front of head and pull back
3 Side plank hold on one elbow and do rotator cuff movements, repeat other side
4 Single leg hip thrust
5 Fire hydrants
6 Leg hip swings on table, repeat other side
COT: Leg stretch, one knee on ground push other knee fwd during COR and NOR.
Closed with a short prayer.
2.4.25 Beatdown – The Commons – Flag (Handoff) O’clock Somewhere
Q= Gold Star
Beatdown notes:
>Site Q hand-off took place, passing the flag from Ponzi to Gold Star
>Nobody made it past sophomore year in the time limit
Warmup
• Chain breakers – in cadence (10 count)
• Windmills – in cadence (10 count)
• Motivators – Starting at 7
Beatdown = Billy Madison (12 reps for each grade)
Stack each grade on top of previous years, run small loop after each grade.
• 1st Grade = Squats 144 total reps
• 2nd Grade = Mountain Climbers (2is1) 132 total reps
• 3rd Grade = Freddie Mercurys (2is1) 120 total reps
• 4th Grade = Monkey Humpers 108 total reps
• 5th Grade = Dips 96 total reps
• 6th Grade = Mike Tysons 84 total reps
• 7th Grade = Lt Dans 72 total reps
• 8th Grade = BBSU 60 total reps
• Freshman = Crunchy Frogs (2is1) 48 total reps
• Sophomore = Box/Bench jump 36 total reps
• Junior = Decline Merkins 24 total reps
• Senior = Absolutions 12 total reps
• Each run is 0.1 mile 1.2 miles total distance
COR / NOR / #6 / LDP3 / News / Prayers / COT / Picture
PAX List:
Salisbury
Guardian
Anchor
Ponzi
Echo
Huckleberry
Everest
Echo-Q
One Man Band
Full Pull
Pimento
Guardian
Phat Thor
Irish Hoss
Radio
Van Gogh
Mile High
Norm
Bourbon
Photon
We ran to Davis Overlook and ran the hill a few times and back
COT
Ruck+
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
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 Workout:
We rucked through Maumee up Conant street to the Maumee bike path and down to Kingsbury street and back to Broadway street and then back over the bridge. We rucked a total of 2.29 miles. Along the way we rucked for 5 mins and then did squats for 1 minute and then repeated that the whole way.
6 Speech
Count-o-rama: 5
Name-o-rama:
Bulldog
Gold Star
Life Alert
Huffy
Van Wilder -Q
Announcements
LDP3
Prayer Intentions
BB for the black-ops 5K time trial at The Foundry on 2/3/25
PAX:
Photon (Q)
Purdy
Warm-up:
SSH (2 is 1) – 20
Windmill potato Pickers – 8
Dynamic stretching along length of track:
Zombie Walk
Butt Kickers
High Knees
Scoops
The Thang:
Ran an official, timed 5K as the time trial for Phat Thor's Relay Team. 12.5 laps around the track. Ran together for the duration.
Time: 26:14
Performed some cool-down while awaiting the beatdown.