Ol’ Fashion Mint Hill Beatdown

23 men, destined for greatness, entered the dark Mint Hill gloom looking  for something more… they found it.  I know I missed some names above, go ahead and shout out in the comments section below.

Warm Up

 Mosey the Figure 8

  •  SSH x 15
  • 5 Burpees
  • Rudys 2 min (with 30 s of High Knee)
  • 5 Burpees
  • Windmills x 10
  • 5 Burpees
  • IST x 15


The Thang

 Mosey to Soccer field (Far Side)

  • 25 Merkins
  • 50 m Sprint (Plank)

Repeato x 4

 Mosey to Tennis Courts

Deconstructed Burpees

  • Squats
  • Donkey Kicks (Squat Thrusts)
  • Merkins
  • Donkey Kicks (Squat Thrusts)
  • Jump Squats

1 to 10

  •  Suicides (touch the line)

Mosey to Pork Chop Hill

  • 4 min in Heaven (Quadraphilla)

Mosey to Hand Ball Court

  • Jack Webbs 10 – 1


  • 10 x Mason Twist
  • 10 x Low Dolly
  • 10 x Low Flutter
  • 10 x LBC
  • 10 x Freddie Mercury
  • 10 x Crunchy Frog


COT/Ball of Stink


  1. Gentlemen, thank you for the opportunity to lead. You are a terrific group guys with a great AO.  You’re going to be great.
  2. Strong work by all. It was too dark to see so I can’t call out specific names, but a couple of you guys were killing it out there. @DropThrill even brought his school books #Ruck
  3. Welcome @Sprinkles and @MapleSyrup.  Strong work out there today.
  4. HC for The Bear (http://f3nation.com/2015/04/10/the-bear-2015/), coming June 6 from 6am-11ish am.
  5. F3 Mint Hill official launch June 13th.Parade May 23rd (it’s time to HC)
  6. I will continue to pray for God’s Grace on the Men of F3 Mint Hill and that you will get the same benefits (and more) from F3 that I have.


Solo Cup

4 thoughts on “Ol’ Fashion Mint Hill Beatdown

  1. SoloCup Post author

    Thank you for the opportunity to lead. I’ll be back for the official launch!

  2. Drop Thrill

    Great beatdown brother! I’m already feeling it!

    And yeah, my Dora The Explorer backpack is gonna be in full effect for a few months with Red Light & Blue 5/16 and my first GORUCK Challenge July 24.

    Nice to see so many guys already posting in Mint Hill.

  3. RibShack

    @SoloCup- good one sir, thank you for leading & helping set the new AO up for success.

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