AO: Vineyard

When: 04/12/2021


Number of Pax: 9

Pax Names: Detention, Lifeboat, Lizard King, Narco, Nesquik, Silverado, Tiny Tat, Trill, Village people,

Number of FNGS: 0

FNG Names:

QIC: NesQuik

Burpees, Chests and Abs [04/12/2021]


Being that I was the Q for this Beat Down, I figured I would work on the areas that I need to work on the most… my chest and my abs.  I have no issues letting everyone know that I am a bit deficient in these areas, but isn’t that part of what F3 is about?  To help us work on those areas in our lives, face the cold hard facts and get better…together?

Village People, Detention and Nesquik gathered at the Vineyard at 5 am for a pre-run.   At 5:30 am we all moseyed down the parking lot toward the road, where we did the warm-o-rama.


The Usual and not-so Usual suspects.  The warm up consisted of 15 Side-Straddle Hops, 15 Imperial Walkers, Weed Pickers – nice and slow, and The Willie Mays.  Then we moseyed over to the road and lined up at the light post.


At each light post, we did 5 burpees and then ran to the next, squatting or planking on the six.  Once everyone was there we moseyed to the next light post.  We did this until we reached our point of destination and 50 burpees to start out the workout.  Then we drew Popsicle sticks for the workout.  Written on the popsicle sticks were: V-Ups, Merkins, Inclined Merkins, Derkins, Carolina Dry Docks, BBS, Dips, Gas Pushers, Freddie Mercury’s and Box Cutters.  The typical number of reps were 30 or 40 for each.  In between each exercise, we bear crawled to the sidewalk across the street and did 5 Merkins.  Once each Pax picked up a stick, I mixed them up again.  This time when the pax picked up a stick, they called the number of reps.  A couple of the guys called out 31 and 34. Upping the Ante from the original number.

When there was three minutes to go, we moseyed back to the flag…the long way.  🙂


At the CoT we did the name-o-rama, shared prayer requests and announcements. I also shared how I have enjoyed the encouragement and exhortation I get from the guys in F3 and that I have been pushed to be better – a better friend, husband, dad, son and brother, to be better for the guy standing next to me.  The guys in F3 have always built me up and didn’t put me down.  I challenged the men to encourage that guy that needs encouragement and reach out to the guy who hasn’t been in awhile or may need a pick me up.  Iron sharpens iron and we need each other to grow.

Announcement: This Saturday, April 17, 2021, Hope Quest needs help building a fence.

It’s easy to put others down and elevate yourself and to talk smack, but what is more challenging is to lift others up and ask them to be better than they are right now.  Growth is painful, but its’ better when we do it together.

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