January 26, 2019
F3 Credo: Leave no man behind, but leave no man where you find him.
Worms gave the standard disclaimer. Megadad disclaimed himself too. We’ve got 3 Q’s today.
In celebration of the first Anniversary of the starting of F3 Baton Rouge at Highland Road Park, called “The Knoll”. PAX from the Coliseum and the Knoll came for a celebration of the first year of Men growing in Fitness, Fellowship, and Faith, and the growth and success that F3 BR has experienced during that time.
AO Flags was planted in the ground in the center of the big lawn. The Detailed Disclaimer (“You can’t sue us”) was given by Worms, and off we moseyed to the sundial for warmup and getting stronger.
The Beat-down was divided into 3 segments, each with a different Q taking an opportunity to lead.
After a quick mosey to the sundial we circled up for the a warm up.
WARM UP by Worms
15 – Worlds Slowest, Rigor mortis Side Straddle Hops
5 – 6-Count SPRAWL Burpees (instead of a merkin we do a sprawl instead)
10 – Imperial Walker Squats. Stand in squat position. (Do mock situps while in the squated position)
10 – Abe Vigoda A variation on the Windmill, which is performed much more slowly and with more stretching (aka “Old Man Style”).
10 – Arm Circles – Fwd & Rev
10 – Plank Jacks. Side straddle hops but hands go together in front, not above our heads
10 – Peter Parkers. Like mountain climber but legs go out to each side, not straight behind
15 – Bear Crawl Merkin. 4ct exercise. Start in bear crawl. 3 count crawl with the 4th step being the merkin. Hands should be staggered during merkin and if done correctly will result in each hand being staggered forward on opposing reps.
FLAG GAMES, this was fun. Equipment: miscellaneous dish towels. One per man. 6 tennis balls and one 6” yellow nerf type ball.
Mosey over to lawn between sundial and parking lot around the flag. All right men, if it was warmer I’d ask everyone to take off our shirts. Everyone was free to take off their sweat jackets and their shirts if they wanted to but since it was 34F with a little ice on the ground all decided they’d just use the dish towels brought by Worms. Everyone take a towel. Create a “Flag” by tucking it in the back of your shorts.
2 Minute Flag Games – Your shirt is your Flag, Don’t let it get pulled! Game is similar to flag football except most of the rules are completely different. Flag pulling is the only similarity. 4 parts to this game.
1st Round – Do 2 Knee-to-Chest Jumps every time your flag gets pulled, reload and continue pulling flags after the knee-to-chest jumps.
2nd Round (x2) – Tennis Balls and a Nerf football were added as additional “Ammo”. In addition to Jumps for flag pulls, if you are hit with a tennis ball do 5 Merkins. Hit by the nerf ball do 5 Burpees. Reload flag and keep going after the penalty. Any balls found are fair game to use!
3rd Round (x2) – Same Rules as 2nd round, but no reload of flag, perform penalty exercise, Plank and wait in place till end.
4th Round – Trophy Flags – Same rules as Round 3 but Flag puller keeps and collects flags he pulls, Person with the most flags wins.
Backflip was the winner with 4 flags! Good work Backflip!
We’re all WINNERS because we showed up! Certainly no losers in this game.
Next time, set up a boundary area so the men don’t get spaced apart so much. The close proximity works much better than having infinite space.
The Q is then passed to Dagwood.
Dagwood Qs. SUICIDES. Set up a long starting line for all to stand on. Dagwood wisely uses 4 convenient trees as markers.
Run to marker 1 and back 5 Burpees
Run backwards to marker 2 and back 5 Burpees
Run to marker 3 and back 5 Burpees
Run backwards to marker 4 and back 5 Burpees
Burpee Broad Jump to marker 1 and back
Catalina Wine Mixers IC x 10
Run to marker 1 and back 5 Merkins
Run backwards to marker 2 and back 5 Merkins
Run to marker 3 and back 5 Merkins
Run backwards to marker 4 and back 5 Merkins
Worms takes time out to talk with our walk-on today, Vance Barney, on the way to the suicides now in progress. He was there to do exercise all on his own at the park today. He walked up at our starting time and struck up conversation. He took us up on the invitation to join in. Wise young man. He had to leave before our finish time so we didn’t get to name him properly, yet. He was a great addition to our beat down and worked into all the activities like an F3 pro.
The Q was passed to Moneycat. and we moseyed back to the flag in the middle of the lawn betwixt the sundial and parking lot.
CONVERGENCE CIRCUIT
8 stations had been designated around the perimeter of the Great Lawn with a Flag positioned in the Center. Moneycat marked 8 posts, each with a sheet of paper with the exercise for each station. The Pax was divided into groups to go to each station. The Bobby Hurley station would provide the count of 20 reps, while every other station did AMRAP (As Many Reps As Possible) of their designated exercise. At Halt, Everyone ran to the flag to CONVERGE and partner up for 5 Patty Cake Merkins, then rotate clockwise to the next station. Some even did a 3-man patty cake merkin. Worked well. The stations were:
Bobby Hurley’s. (Do a squat and slaps the ground with both hands like a Duke basketball player, then jumps up and raising arms as if taking a jump shot.)
Merkins
Mountain Climbers
Plank Jacks
Low Slow Squats
Jump Lunges
Freak Nasties
Monkey Humpers – A half-squat performed while grabbing the inside of one’s ankles. This restricts movement to a half-squat type exercise but increasing the burn.
We are done!
Moseyed over to the pic nic tables pavilion for our breakfast anniversary celebration. We moseyed over to where a awesome spread of food awaited us in the N pavilion where Cherrypicker was so helpful to set up all the foods for 8:00. Eggs with Bacon in a Croissant, Bottled Water, and Coffee and OJ. Big thank you to all who made it out for this awesome beat-down in the park. I know I speak for all the Q’s when I say, it was a pleasure to lead as always, and thanks for the opportunity to lead this great PAX.
Had open discussion about all the benefits the men have had attending these F3 events this first year. Great discussion.
COT
Circle up for Count-O-Rama – 12 counting the 2 that had to leave early (Vance and Dagwood)
Name-O-Rama.
FNG’s Named – but Vance had to leave before this time so we’ll do his naming next time.
The Pax thanked Worms for starting F3 here for all to enjoy. Worms thanked everyone for being so willing to join in. It makes it all worthwhile! The Pax made many kind remarks to Worms and he is grateful to the men for being there for each of us and especially this big group for the anniversary!
Bring it in tight for a Sweaty Ball of Man!! Not so much sweat actually. It was still just about 38 degrees. Megadad finished it up with a prayer. Took some group photos. Everyone hung around with lively banter until about 9:00 then all collected the breakfast materials and headed back to our wheels.
Pax:
Hope to see everyone and more next year!! SYITG!! (See You In The Gloom)
