AO: Flight Deck

When: 08/09/2022


Number of Pax: 6

Pax Names: Blowfish, Dirty D, Downward Dog, Twinkle Toes,

Number of FNGS: 1

FNG Names: Gas Monkey

QIC: Twinkle Toes

WARM-O-RAMA: Mosey a lap to circle up for SSH, Imperial Walkers, Weedpickers, Sungods and Michael Phelps.


Grab a coupon and deposit it on the “coupon side” of the board. The board is split into two groups of exercises, with coupon and without coupon. Partner up for the following. You and your partner start on the opposite side of the parking lot island, away from the board. First PAX runs clockwise around the island to the board while the partner runs counterclockwise to the other side of the board. The PAX do the exercise on their side of the board and return to the starting point the way they came. Plank for your partner and switch sides. Here are the exercises:

Coupon Exercises:
1. 10 Manmakers
2. 25 Curls
3. 25 Kettlebell Swings
4. 25 Overhead Presses
5. 25 Goblet Squats
6. 25 Skull Crushers
7. 25 Dead Lifts
8. 25 Clean and Press

Non-Coupon Exercises:
1. 15 Burpees
2. 30 LBCs
3. 30 Bobby Hurleys
4. 30 American Hammers (Kodiak)
5. 15 Bonnie Blairs (each leg)
6. 30 Freddie Mercury’s
7. 30 Monkey Humpers
8. 15 Side Squats (each leg)

We were joined by @newlywed from F3 St. Louis. He asked a great question along the way, “Who wrote this?” YHC took it to be a comment about the handwriting on the board, not the beatdown itself. We were about halfway through the beatdown when a potential FNG stopped by and asked if we were “just running in circles.” We confirmed that we were (sort of) and quickly EH’d him with promises of free workouts that were open to all men and always held outdoors. It turned out that Thomas was visiting from Austria and he joined us for the remainder of the beatdown. YHC called an audible with 2 minutes left so we could give the FNG the full F3 experience with some Mary. We only had one flyover for an additional 15 Burpees.

Circle of Trust:

Name-0-rama where the FNG was named Gas Monkey
Announcements and Prayers


Leave a Comment