Woke up at 4:00am, took a picture of my notes on my computer as a cheat sheet. Grabbed my iPad so I could watch the time during the beat down. Arrived at 4:45am and talked with the EC runners for a couple minutes. Then set up in the parking lot a little farther from the flags than normal due to the high number of HC’s.
36windy and dry pavement – just beautiful
I am not a professionals and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed.
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The F3 Credo is: Leave no man behind, but leave no man where you find him.
OYO Stretching while I explain the beatdown
There are three beat down stations. PAX will John Cusack their coupons between stations. Once they drop off their coupons mosey to the picnic tables and complete 20 dips before returning to the stations.
17 Overhead Squats
20 Lunges (each leg)
21 Goblet Squats
21 Skull Crushers
17 American Hammers
20 Shoulder Taps
21 Big Boys
High Plank Low Plank
Site-Q read Announcements from Slack Info Only channel
My Swansonism for the day “Under my tutelage, you will grow from boys to men. From men into gladiators. And from gladiators into Swansons.”
I challenged all PAXs to go out of their way to do something nice for someone.
We gave thanks and well wishes to Kristen Howard who is battling her third bout with cancer but has recently heard good news and Pi’s partner who recently suffered a heart attack, and Happy Campers friend who is 25 years old battling brain cancer. Keep positive thoughts as you move through the day.
Jellystone forgot his shorts and pranced around looking like a college girl in leggings and an oversize hoodie who is getting comfortable for movie night.