- When: 03/23/2025
- QIC: Tron (RR)
- The PAX: Farah&Farah (RR), Updraft (RR), Eileen (R), Loudmouth (R), Blue, Ripsack
7 total pax participated in this Saturday beatdown at The Fort. Intro and disclaimers were made, the Mission Statement of F3 was proclaimed and we jumped into the beatdown.
Warmup consisted of Michael Phelps, O/H Claps, Don Quixotes, Toy Soldiers, Tempo Squats, SSHs.
The Beatdown:
Sandbag Section Part 1: 4 sets/rounds of the following…
15 SB Squats
15 Merkins
8/8 SB Alt. Lunges
15 BBSUs
15 Over the Shoulder SB Tosses
15 Mountain Climbers (2 ct)
5 SB Burpees
Run – generally 100m after each round
Mobility/Agility Section – 20 yards, down and back 3 times for each movement, as follows:
Side Lateral Shuffle
High Skip Jump
Backpedal, sprint on the return
Foot Agility Drill (forward)
Defensive Shuffle (backwards)
Sandbag Section Part 2: Reps reduced for each round (15 reps, 12 reps, 10 reps, 5 reps), as follows:
Burpees over Sandbag
Sandbag Back Squats
Sandbag Bent Over Rows
Sandbag Alternating Lunges
50 yard SB Bear Hug Carry
We finished with a couple of Mary exercises, a lap of the football field, and finally 25 BBSUs and 25 Merkins until time was called.
COT – Announcements included new Vanguard AO in St Mary’s, 3-on-3 Basketball fundraiser, April Convergence, and other stuff that I’m forgetting.
Special prayer request for Eileen’s son, looking for new employment.
Really an honor to lead. Nice turnout at The Fort, love spending time with these High Impact Men! Aye!
