5 HIM of Fleming Island posting in the gloom despite the forecasted soggy field beatdown with cinderblocks. These pax gathered and dedicated this beatdown to our brother, SOC, who was called home to paradise this past week. With our hearts heavy and our brother on our minds, we began…
- SSH x20 IC
- Hillbillies x10 IC
- Imperial Walkers x10 IC
- LBAC forward/backwards x15 IC
- BAC backwards/forwards x10 IC
- Carolina Dry Docks x10 IC
- Don Quixote x10 IC
- Reach Throughs x10 IC
- Lunges x5 reps each leg OYO
- Squats x10 IC
- LBCs x 15 IC
As some of my fellow F3 Jax Pax may know, YHC is a huge Atlanta Braves fan. He saw that F3 Coastal Empire (i.e. Savannah) had a beatdown tribute for the Braves making the NLCS. YHC liked it for a different theme. He had to let some steam out from what should have been the predictable collapse after HAVING A 3 GAMES TO 1 LEAD AND 9 OUTS AWAY FROM THE WORLD SERIES!!! Huh…. Sorry about that. Not quite sure what happened there. At any rate, after a long and drawn out explanation of the beatdown that Jumanji would hate, we began…
4 bases. At 1st, 2nd, and 3rd base, each PAX would do 27 reps of 3 up exercises with Cindy, and 3 down exercises with Ole Girl Cindy. Split up into 2 groups and started at different bases.
- Up exercises: Curls, Side Bends (27 per side), Squat Thrusters
- Down exercises: Alternating Block Merkins (count each side), BBSU, Vertical Block Press
At home plate, do 27 blockees.
At the end of the exercises at the bases, do a lap around the bases either via the SOC, i.e. partner carry (2 bases then switch) or rifle carry around all 4 bases.
As you pass by your Cindy, grab her and traverse to the next base by the following means:
- From Home to 1st: Rifle Carry Walk
- From1st to 2nd: Murder Bunny
- From 2nd to 3rd: Louisville Pot-Stirs
- From 3rd to Home: Weighted Lunges
The hearts of F3 Jax are heavy this weekend as earlier in the week we lost another brother. SOC had battled a brain cancer for the last 2 years. He finally was healed when his creator called him home. SOC was a big man who played a big in his family, community, work and as a member of the F3 Jax Pax. He truly believed and lived as if the great Sky Q was the one in charge. Snuffy recalled SOC being one of the only pax members who could carry him for a partner carry, hence we at F3 Jacksonville have nicknamed the partner carry as the SOC.
Eternal rest grant upon the soul of Jeremy oh Lord. May perpetual light shine upon him. May he rest in peace with you.
- Peace and comfort for family and friends of Jeremy
- YHC’s brother-in-law and his family following the death of his mother yesterday
- Our country
- Lord’s prayer