Birthday Beatdown

9 PAX showed up in the, muggy Florida gloom for this morning’s beat-down. This morning was about giving back. F3 was given to us as a gift. The fellowship that has developed since F3 Jacksonville’s inception is a gift. YHC is grateful for that gift and on his birthday, he wanted to do something special for the PAX: give a gift back to his new found brothers of F3. Today’s theme is about giving back those exercises that previous Q’s provided in order to make not only YHC better physically, but to also improve all the rest of the PAX present today.

COP

* SSH x 12 IC

* Don Quixote x 12 IC

* LAC Forward/backwards x10 IC

* Curls for the girls x 20 IC

Merkins x10 IC

Big-Boy Sit-ups x 20 OYO

* With the PAX’s favorite- milk jugs

 

The Thang

Run around the library, neighborhood and park to the basketball court: For OTC, Big Bird, Drone who for some reason like to run to the Stein (albeit this is an abbreviated version of a run to the Stein). Estimated total distance between quarter and third of a mile.

Parade of Animal Suicides: For LIFO who likes animals (and Heisenberg for ensuring we do Duck Walks correctly) and Eileen who likes suicides.

• Inchworm walks to first foul line- baseline exercise: flutter kicks x20
• Crab Walk crawl to mid-court- baseline exercise: Freddie Mercury x 20
• Bear Crawl to second foul line- baseline exercise: Crunchy Frogs x20
• Duck Walk to opposite baseline- baseline exercise: Hello Dolly x 20

The Crimson: for Jumanji who should not be allowed on any more road trips.

• With Partner, 10 pull-ups, run to light pole, 10 Burpees run back to play ground, 9 pull-ups, back to the light pole for 9 Burpees, etc…until down to 1 pull-up and 1 Burpee

All PAX able to complete Crimson before time ran out and unable to start last exercise that was dedicated to Heisenberg- the Lucky Horseshoe. Maybe next time, Heisenberg.

BOM

Announcements/Prayer Requests

• Reminder of the F3 Jacksonville 3000 Merkins for November Challenge
• F3 Expansion this weekend, three site launch with F3 Jacksonville posting in Savannah on November 14^th
• F3 Expansion goal in 2016: California and Washington state
• Prayers for Rev’s friend’s wife, Allison and her recovery from surgery
• New AO for run-focus group on Mondays and to be led by Drone and BigBird, with goal to participate in Gate River Run
• Prayers for Toxic and BigBird’s friend from church whose son, Carl, is in prison and going through difficult medical issues