A bunch of gentlemen got together this morning to finally put forth an epic beatdown worthy of the first day of 2025. Bushwhacker was first up, it was Round Robin style, and of course Bushwhacker started off giving a wonderful description of his beatdown. The detailed, thought out approach was mesmerizing. His intensity is legendary, however, Ten minutes later, he just simply called out 100-100s and he was done. Next up was Bird. Bird gave us his infamous yoga workout, which was unbelievably increasingly difficult. Stretches, handstands, where he walked around with three people on both of his feet while he was handstanding on one arm. Epic. Akbar kept it simple: 3 rounds of Stone Mountains increasing by 5 up the street, then decreasing by 5 back down. Grundy was up next. That’s when he brought out 2 100 pound sandbags and a spear. We each took turns trying to hit the unlucky man carrying the sandbags with the spear. Luckily, no one could hit the broad side of a barn. But we did hear Grundy yell “ If you think you want to quit, don’t quit! JV was grumble grumble, but more pissed about the pace for next years turkey trot. Next up was Einstein with Star Jacks and the. Norwegian speed skater workout. we hate him for that. Next up was Fledge with hot sauce. We always enjoy the hot sauce, it’s good stuff. BBQ was up with some, uh, Al Gore Thorough Goods, and a cadence that was very, very questionable. And of course, there was Hammer, and Hammer simply said, let’s do burpees, while giving us random 80s and 90s pop culture trivia. Shooter had donkey kicks. Hate donkey kicks. And those damn dice and jump rope. Ken from Humana will beat you down, but get you a great deal on healthcare with his own personal birthday celebrations. Shooter than called out for Steve to go next. Steve with his Bulgarian Split Squats and his cracking burpees. I’m so sick of those, Steve. The next person up on the list, well, it was Moby. Oh, Moby and that damn chain. I’m so sick of that chain. But at 74, soon to be 75, I guess he can do whatever the hell he wants. Zoolander was next up, and he doesn’t have a signature exercise, but god dang, does he not just look dapper. He was wearing those iconic aviator sunglasses and the feathered hair just in a perfect form. It’s epic. Waterpik and his perfect squats. Perfect form, and then a nice, you know, three-mile jog to warm us all up. And then while we’re doing all that, my nephew Speedy comes around the corner after running 15 miles with a four-minute, three-thirty-second pace. And then there was somebody going, huh? And that was Frank from Rommel trying to wrestle Russo down to the ground to try to convince him that Forrest Gump was the greatest movie ever made. All Russo wanted to do was a round of “Never have I ever” , and I’m still not convinced of the rules. While that was going on, Cowbell ran by on mile six of his jog this morning. We all then did our best Christopher Walken impression. All in all, none of this actually happened because Moby and I were the only two stupid idiots to get up on New Year’s Day. But I included all the gentlemen I could possibly think of to summarize the 2024 F3 beatdowns that I’ve grown to love and hate. But just wanted to give shout outs to people that if you made the list, you had of great importance to me. And if you did not mention you, I’ll just honest with you, I’m delirious on about 3 hours of sleep. SYITG
Tag: JV
-
Great Scott!!! – from Jose10k
10/26/1955
Marty’s journey through time begins on October 26, 1985, when he accidentally travels back to 1955 during a mishap with the DeLorean. His adventures in the past, including meeting his teenage parents, inadvertently shape his future. Marty must ensure that his parents meet and fall in love, or risk altering the course of his own existence. His race against time makes for a thrilling and humorous story that has become a hallmark of the movie.
Which is why I am curious, how has JV not seen this classic? Netflix homework brother.Warm-Up: Preparing for Time Travel (5 minutes) Power of Love by Huey Lewis and News
Jog to Noah’s Arc: Modified Dora (Great Scott)
Phase 1: Time for 88mph, we will 88 burpees, partner 1 runs the arc while partner 2 does burpees
Phase 2: “1.21 Gigawatts “ What the hell is Gigawatt? Dora again, partner 1 runs a loop, while partner 2 does merkins- Team total is 121.
1.21 Gigawatts again, this time with a twist, each person has to do 121 squats individually while their partner runs a loop. Two loops were needed.
Phase 3: 1955 – “Skateboard Escape”
This phase is inspired by Marty’s quick thinking and agility as he escapes Biff’s gang.1. Bear Crawls – ½ way up, jog the rest of the way
Imagine you’re dodging around obstacles.
2. Side lunges 10 on each side, at the top of the arc, rinse and repeat
3. Walking Lunges – up the arc and back to strengthen your legs to escape BiffPhase 4: Enchantment Under the Sea dance-
Johnny B Goode- SSH to the whole song of Johnny Be GoodPhase 3: Back in Time. Time to get Marty back to the future with Reverse lunges all the way around Noah’s Arc. Back in Time by Huey Lewis and Earth Angel as well. With a minute left it was a quick run back to the flag. COT with intentions for my family with the passing of my Aunt Patty. Thanks for letting me lead, thanks for reading the back blast. SYITG
-
Back to Routine – from Shooter
Doubled the count from last Thursday.
Six runners of different paces and two Ruckers.
Weather was mild and after brief warmup and chatter PAX ran the old Route.
Returned for Mary.Count, announce and COT
Until the next Gloom 👍🏼✌🏼✌🏼!!
-
Celeste and Lisa’s Donkey Kick-Off on the Escalator – from Russo
Great Saturday at the Lakefront
Warmup (10x – 15x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
Hillbillies
High knees
Seal jacksThang: Mosey down Girod to the trailhead and back, stopping along the way for a round of “the escalator”, aka “Chewy’s Soduku. The concept: 10 exercises, 10 rounds. Rep count goes from 10 to 1. Next round: 10 rep count moves to 9, 9 moves to 8, rinse and repeat. At the end of 10 rounds, each of the 10 exercises will have been performed 55 times. Math!
The exercises:
Merkins
Partner Merkins
8 count body builders
Donkey kicks
Leg raises
Gas pumps
Jump squats
Imperial squat walkers
Star jumps
Murder BunniesSomewhere in the middle, to break up monotony and provide a little halftime entertainment, YHC challenged Bird to a “donkey kick-off”…select your winner and get it right, and you’re exempt from that round. The rules were not clear, nor was the starting gun, so despite YHC winning round 1, there was a round 2, won by Bird. Choosing to hedge the bet, we called it at a tie until further notice.
Back at the flag, we wrapped up with the COT, Name-o-Rama, and prayer, welcoming FNG Cankles!
Thank you all for participating in the now yearly tradition of forgoing at least one week of IronPax.
SYITG
-
Cakewalk – from Russo
Warmup (10x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
HillbilliesThang
Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)46 IC SSHs
2023 Morgan Wallen “Last Night”45 Butt kicks
2022 Glass Animals “Heat Waves”44 High knees
2021 Dua Lipa “”Levitating”43 seal jacks
2020 The Weeknd “Blinding Lights”42 Plank Jacks
2019 Lil Nas X “Old Town Road”41 goof balls
2018 Drake “God’s Plan”40 squats
2017 Ed Sheeran “Shape of You”39 Hello Dollies
2016 Justin Bieber “Love Yourself”38 Calf raises
2015 Mark Robson “Uptown Funk”37 Apollo Ohno’s
2014 Pharrell Williams “Happy”36 Freak Nastys
2013 Macklemore & Ryan Lewis “Thrift Shop”35 step ups
2012 Gotye “Somebody that I Used to Know”34 flutter kicks
2011 Adele “Rolling in the Deep”33 cherry pickers
2010 Ke$ha “Tik Tok”32 Peter Parker’s
2009 The Black Eyed Peas “Boom Boom Pow”31 imperial walkers
2008 Flo Rida “Low”30 Shoulder taps (2 is 1)
2007 Beyoncé “Irreplaceable”29 American hammers
2006 Daniel Powter “Bad Day”28 Monkey Humpers
2005 Mariah Carey “We Belong Together”27 Merkins
2004 Usher “Yeah”26 Smurf jacks
2003 50 Cent “In Da Club”25 leg raises
2002 Nickelback “How You Remind Me”24 Rosalitas
2001 Lifehouse “Hanging by a Moment”23 crab jacks (crab position – think reverse
plank jacks)
2000 Faith Hill “Breathe”22 groiners
1999 Cher “Believe”21 Bear crawls (counting your right hand as a rep)
1998 Next “Too Close”20 murder bunnies
1997 Elton John “Candle in the Wind”19 Wide merkins
1996 Los Del Rio “Macarena”18 Bobby Hurley’s
1995 Coolio “Gangsta’s Paradise”17 crab cakes
1994 Ace of Base “The Sign”16 circle ups
1993 Whitney Houston “I Will Always Love You”15 Bulgarian split squats
1992 Boyz II Men “End of the Road”14 durkins
1991 Brian Adams “I Do It for You”13 big boy sit-ups
1990 Wilson Phillips “Hold On”12 LMCs IC
1989 Chicago “Look Away”11 diamond merkins
1988 George Michael “Faith”10 star jumps
1987 The Bangles “Walk Like an Egyptian”9 donkey kicks
1986 Dionne Warwick “That’s What Friends Are For”8 wife pleasers
1985 Wham! “Careless Whisper”7 merkins
1984 Prince “When Doves Cry”6 Boxcutters
1983 The Police “Every Breath You Take”5 Carolina dry docks
1982 Olivia Newton-John “Physical”4 SMCs (2 is 1)
1981 Kim Carnes “Bette Davis Eyes”3 jump squats
1980 Blondie “Call Me”2 burpees
1979 The Knack “My Sharona”1 minute plank
1978
Andy Gibbons “Shadow Dancing”COT, Name-o-Rama, and prayer to wrap up.
Thank you all for joining and SYITG
-
Cakewalk – from Russo
Warmup (10x IC)
Air presses
Torso twists
Self love
Toe touches
Grass grabbers
HillbilliesThang
Cakewalk as we moseyed around block by block – each year represented by the Billboard Number One song (to remain objective)46 IC SSHs
2023 Morgan Wallen “Last Night”45 Butt kicks
2022 Glass Animals “Heat Waves”44 High knees
2021 Dua Lipa “”Levitating”43 seal jacks
2020 The Weeknd “Blinding Lights”42 Plank Jacks
2019 Lil Nas X “Old Town Road”41 goof balls
2018 Drake “God’s Plan”40 squats
2017 Ed Sheeran “Shape of You”39 Hello Dollies
2016 Justin Bieber “Love Yourself”38 Calf raises
2015 Mark Robson “Uptown Funk”37 Apollo Ohno’s
2014 Pharrell Williams “Happy”36 Freak Nastys
2013 Macklemore & Ryan Lewis “Thrift Shop”35 step ups
2012 Gotye “Somebody that I Used to Know”34 flutter kicks
2011 Adele “Rolling in the Deep”33 cherry pickers
2010 Ke$ha “Tik Tok”32 Peter Parker’s
2009 The Black Eyed Peas “Boom Boom Pow”31 imperial walkers
2008 Flo Rida “Low”30 Shoulder taps (2 is 1)
2007 Beyoncé “Irreplaceable”29 American hammers
2006 Daniel Powter “Bad Day”28 Monkey Humpers
2005 Mariah Carey “We Belong Together”27 Merkins
2004 Usher “Yeah”26 Smurf jacks
2003 50 Cent “In Da Club”25 leg raises
2002 Nickelback “How You Remind Me”24 Rosalitas
2001 Lifehouse “Hanging by a Moment”23 crab jacks (crab position – think reverse
plank jacks)
2000 Faith Hill “Breathe”22 groiners
1999 Cher “Believe”21 Bear crawls (counting your right hand as a rep)
1998 Next “Too Close”20 murder bunnies
1997 Elton John “Candle in the Wind”19 Wide merkins
1996 Los Del Rio “Macarena”18 Bobby Hurley’s
1995 Coolio “Gangsta’s Paradise”17 crab cakes
1994 Ace of Base “The Sign”16 circle ups
1993 Whitney Houston “I Will Always Love You”15 Bulgarian split squats
1992 Boyz II Men “End of the Road”14 durkins
1991 Brian Adams “I Do It for You”13 big boy sit-ups
1990 Wilson Phillips “Hold On”12 LMCs IC
1989 Chicago “Look Away”11 diamond merkins
1988 George Michael “Faith”10 star jumps
1987 The Bangles “Walk Like an Egyptian”9 donkey kicks
1986 Dionne Warwick “That’s What Friends Are For”8 wife pleasers
1985 Wham! “Careless Whisper”7 merkins
1984 Prince “When Doves Cry”6 Boxcutters
1983 The Police “Every Breath You Take”5 Carolina dry docks
1982 Olivia Newton-John “Physical”4 SMCs (2 is 1)
1981 Kim Carnes “Bette Davis Eyes”3 jump squats
1980 Blondie “Call Me”2 burpees
1979 The Knack “My Sharona”1 minute plank
1978
Andy Gibbons “Shadow Dancing”COT, Name-o-Rama, and prayer to wrap up.
Thank you all for joining and SYITG
-
I’ll get all the sleep I need when I’m dead – from Akbar
Fond memories flooding my sleepy brain as YHC arrived to 17 pax helping celebrate 5 years of F3. 11 hours of sleep in 2 days gave me brain farts. 2 Toe Touches IC almost back to back in the warm up, forgot PAX names when calling 10 counts, and didn’t think to tell anyone it was my 5 year anniversary.
5 years ago, YHC arrived at the Lakefront, unwillingly, overweight, and probably hungover – EH’d by Russo and my wife. Bubba was the Q, there were men of all ages, speaking to each other like they’ve been friends for 10 years. The one thing I remember most vividly was being last, but I was not alone – learning the concept of picking up the six. No man left behind, that stuck with me. The rest of that year, I was hooked, stopped the gym, started hitting 3-4 days a week, CSAUP’s, and building lasting friendships. I lost 25 pounds in 6 months and never looked back. Fond memories, and more to come.
Warm up:
SSH, arm circles front/back, self-love, toe touches, Imperial Walkers, toe touches, Hillbillies, and some other stuffMosey toward the wall near the Gazebo for Red Hot Chili Pepper: Dirkin, Freak Nasty, Irkin, Step Ups – x10 IC descending to 6
Mosey to the Shaft for Benjamins.
2 exercises each round, 25 reps each, with a mosey back and forth from the flag. 100 total per round
Another version of sleepyhead emerged – the plan was to do Freak Nasties and Dirkins first, until YHC realized we just did 180 Merkins on the wall. Modification was needed.
1. Stone Mountain, Bear Crawl, Mountain Climber
2. Superman’s, Flying Nuns (lunge walk with arm circles), George Thorogoods
3. Squats, run, Renegade Row
4. Reverse Grip Merkin, Bear Crawl, and something else.Mosey back to the Gazebo for more Benjamins with Core focus.
1. Little Manny Crunches, run, LBC’s
2. Crunchy Frogs, run, Hello DollyMosey a little further to get some shade, circle up for some shoulder work.30 second for each exercise with a hold at the end. Moroccan Night Club, We’re not Worthy – aka Field Goals, ,Cherry Pickers, Overhead Claps, hold arms out straight – @ 30 seconds each.
Indian Run to the Flag – kinda – everybody just really took off and ran in a line with some sprints.
At the Flag, 7 minutes of core. Hello Dolly, Crunchy Frogs, E2k, and some other stuff.
Count, Name, and YHC prayed us out with thanks for F3. Remembering Birds family, Jose10K’s student and their family.
Announcements:
Spartan Dallas in October, sign up soon – talk to Hammer. Plenty of runs coming up for July 4th through Thanksgiving.Zoolander’s 6 year anniversary Q next Saturday.
Here’s to 5 more years 👊
SYITG, Akbar -
North shore’s 8th anniversary – from Chewy
This weekend marked the eighth anniversary of F3 North Shore, a milestone that reminds us of the incredible journey we’ve been on together. From humble beginnings to becoming a pillar of support and growth for men in our community, F3 North Shore has truly made a difference in many lives.
Since its inception , F3 North Shore has been more than just a workout group. It’s a place where men of all backgrounds come together to break out of their comfort zones, forge meaningful friendships, and support each other through life’s challenges. In a time when maintaining close relationships outside of family can be challenging, F3 North Shore has been a beacon of camaraderie and support.
I want to take a moment to express my gratitude for F3 North Shore and the core group of men who consistently show up each week. Your dedication goes beyond just exercise; it’s about building each other up, pushing boundaries, and creating a positive impact on each other’s lives.
Personally, I may not have been consistent throughout the years, but I always find comfort in knowing that I can come back to the PAx and that the core group is always there, ready to welcome me with open arms.
Here’s to celebrating eight years of F3 North Shore and to many more years of growth, friendship, and support.
The Thang:
Warmup: SSH, IW, Mt climbers x 20 IC
Mosey to the Grove:
Jack web: push ups and Ws x 10 rounds
10 rounds of 5 burpees, 5 squat jumps, 5 merkins
Mosey to the end of the lakefront, Indian run back to the grove,
11 more rounds of 5 burpees, jumps squats and merkins
Indian run back to the flag.
6 min of Mary plank variationsCOT
Prayer
Cofferteria -
Dirty Santa on the 6th day of Christmas – from Russo
Good weather, maybe a little “brisk” at upper 30s, since YHC will never call it cold. Pax of 11 for some outstanding fellowship and putting in work (or paying the rent as I believe the Millenials like JV call it).
Warmup (10x – 20x IC)
– SSHs
– Self love
– Imperial walkers
– Arm circles
– Toe touches
– High knees
– HillbilliesThang
A replay of Granny’s 12 days of Christmas – themed beatdown. We moseyed down to the lake and back, stopping each block to honor one of the days of Christmas, starting at 12, stopping at the trailhead for Dirty Santa, and making it back down to 1.As for the days (it helps if you sing it):
On the twefth day of Christmas, F3 gave to me:
– 12 knuckle merkins
– 11 Peter Parker’s
– 10 Legs a lunging
– 9 Americans hammering
– 8 count body builders (8)
– 7 jumpers squatting
– 6 monkeys jumping
– 5 Don-key kiiiiiiiiicccks
– 4 frogs a crunching
– 3 T merkins
– 2 stars a jumping
– And a burpee for both you and for meeeeeeeDirty Santa – relatively simple
(1) Each HIM picks a number.
(2) Number 1 picks a random gift/exercise from the bag and performs said exercise while the other HIM perform the standard (e.g. 10 merkins)
(3) Number 2 has a choice: Number 1’s chosen exercise, the standard, or a new “gift”. If he chooses either of the first two options, the one who had their “gift” stolen can steal or select another mystery “gift”.
(4) Around and around we go, until all HIM have a chance to select.The “gifts” included one cherry picker, slaloming the columns, trip up and down the pilot house, 20 monkey humpers, donkey kicks, arm circles, etc. Two separate rounds that had Bird intensifying, SOGO hating me, JV doing too many freak nastys, YHC taking notes to never include absolution again, and Jose being the beneficiary of limited cherry pickers this year, a complete 180 from when he got stuck with multiple last year or the year before.
Back at the lake, we did a quick 12 days, with freak nastys, box jumps, BSSs, step ups, urkins, durkins, wife pleasers, penguins, big boys, Freddie Mercury’s, hello Dollie’s, and one cherry picker.
COT
Count, NOR, announcements, and prayer closed us out, where we continued to lift up Freon and his family, as well as the Brady family.Wrapping up the year, getting started with a new year on Monday with either an Akbar Marsh beatdown and Waffle House trip, the Franco’s Dip and Dash, or maybe both!
I look forward to more beatdowns in 2024 and a continuation of the fellowship that makes getting up before 6AM on a cold Saturday morning worth it.
SYITG
-
Ruckers and Gazelles – from Jose10k
Due to another useless training for YHC, I got to grace the scramble with my presence this morning. So I sent out the Ruckers unite bat signal, and they answered the call. 3 Ruckers, 3 gazelles, on this gloomy Thursday morning. Finished up with copper head squats, followed up by lunges for an entire Foo Fighters song. Turkey Trot in a week, SOGO has the Q Saturday. My coworkers husband, my personal family issues, and Hammers new home purchase were the intentions that Hammer most graciously prayed us out with. As always, it was my honor to join y’all this morning. It provides me with tremendous peace.
