08/03/2022 - The Bear - Beat The Beatdown

AO: The Bear

When: 08/03/2022

PAX:

Number of Pax: 13

Pax Names:

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Brother Bluto


Introduction

Pre-Blast Bear 8/3/22 05:15

DJ Bluto Presents Beat The Beatdown- We will get toned by the tunes- as we let the music move us- repeatedly.  You wanna do the man dance?

 

 

Warm-O-Rama

While Stretching in place…F3 is a free men’s workout, open to all men, peer led in a rotating fashion, always outdoors, ending in CoT.  I am not a professional, do not know your injuries, please modify as necessary…we will be doing a lot movement- keep up when you can, modify when you can’t!  Our Mission is plant, grow and serve small workout groups for men for the invigoration of male community leadership.  Leave no Man behind, but leave no man where you find HIM.

First Exercise: Alarm Clocks x 5 (We don’t get up for easy)

5:17 Queue The Music- each song will lead Pax to a movement- follow the music!

  1. Gummy Bear- Side Straddle Hop on the “Bear” (x75 SSH)
  2. Jump Around- High Knees on the “Jump”- (x50 high knee jumps)

The Thang

  1. GRAB COUPONS (THANG 1): “Girls”- curls (and at the end of each stanza)= (x48 Curls)
  2. “A(ss) N T(itties)”- Squat on the “A”; Front Press on the “T”- Should have modified to all verses or done a remix version as this ended up being a lot of standing and waiting.  The move itself was too complicated for this format.
  3. “One More Time”- Blockee each “Time” (x28 Blockees) – BRUTAL
  4. “Push” It- Bench Press (x45 Presses)
  5. Put Coupon Aside- Tempo Run- “Dog Days”- mosey until “RUN” and push to 75% or 5k pace (2 30 sec. Bursts in 4 min)- We ran to the other parking lot- to the grass
  6. THANG 2 (Body weight): “Let The Bodies Hit the Floor”- Up/Downs or Burpees (x25)
  7. “Thunder”struck- Merkins (x36 Merkins)
  8. Without Me- 2 lines- Rebel Run back to the parking lot- Run to the outside (Two Trailer Park Girls…)

MARY-

  1. “Bicycle”- Freddie Mercury and hold- (x23 FMs + Hold)
  2. Plank in Silence (35 secs)

Recover; Recover

Circle of Trust

“Just Beat it, beat it, no one wants to be defeated”

We are lucky to be able to get up, get out and beat the fart sack (except BearSpray), and we are winning by just being here.  Thank you for placating my nonsense this morning!

Intentions and Prayers- Cousin Eddie and his family

15 Sec of observance.

Pic by the Flag

Naked Man Moleskin

Thank you to Shoeless for having my 6, as well as, talking me off the ledge that speaker wouldn’t be loud enough.  Thank you for FullHouse (respect) for assuring me there weren’t too many lulls (there were).  Thank you to Tremor for complementing me mid-beatdown- especially after the lulls.  Thank you to Jah Jah for the insight- and the appreciation of “Girls” and the $5 for the refill of coffee; Thank you SWASS for reminding me that our wives have a coffee expectation when we get home! Thank you Big Wheel for joining and modifying- you are a true HIM for coming out not at 100%, Thank you to Captain Caveman for coming out of the bushes ready for action (PS we still start at 05:15); Thank you to Barbara, the silent assassin, Thank you to Swedish Meatball for fighting through Jet Lag to come out, Thank you to Unplugged for laughing at my nonsense- and getting pissed off at the “Gummy Bear Song”; Thank you to Hansel for enduring the lulls-even though you would never stand for that in your class; Thank you to Cheap Shot for assisting in bringing in the 6- even though you weren’t site Q (FullHouse as well!)

Thank you to F3 for allowing a format where we can be creative, experiment (even when the it doesnt go 100% to plan) and have fun!

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