August 30th, 2019 By Walt Bundy

This week was YHC’ anniversary week (actually last week was) so YHC thought it would be nice to resurrect the beat down from his first visit to the Dawg House. There were 10 men who dared to fight off the fart-sack this morning to push themselves and encourage brothers to better themselves physically.

No FNG’s present but to stay in practice the disclaimer was given and off the 10 went into the gloom of the morning.

Warm-a-rama:

Mosey from lower lot to upper lot with some high knees and butt-kickers along the way. Circle up!

SSH x 20 IC

Cotton Pickers x 15 IC

Mountain Climbers x 20 IC

The Thang:

Mosey to tennis courts

• Tippy Toe Squats (uppers, half squat) x 10 IC
• Tippy Toe Squats (lower, full squat) x 10 IC
• Dips x 20 IC
• Pull-ups with partner AMRAP (as many reps as possible) x 2 sets

Mosey to bricks… errr nope can’t get out of tennis courts so… (we actually could but in keeping with the original Q we didn’t)

• 1st corner 5 burpees, bear crawl to 2nd corner
• 2nd corner 10 Merkins, run to 3rd corner
• 3rd corner 15 Mason Twists, bear crawl to 4th corner
• 4th corner 20 Mary Katherines (needed help here remembering what a Mary Katherine is)

Escape the tennis courts and hit the bricks

• Jack Webbs (merkin and shoulder press) with brick 1 to 7 ladder
• oops forgot the Muscle Ups x 10 lucky us

Head to baseball practice field-partner up

P1 runs to top of hill and back which is the equivalent of 200 yards and P2 Exercises

• 100 Merkins Team
• 200 Plank Jacks Team
• 300 Curls Team

Put bricks away and mosey to Mary

Mary:

• 20 Crunchy Frog IC
• 20 Low Flutter IC

Announcements, Prayers, Praises:

• Torch MQ for Whetstone
• Mental Health Awareness discussion
• Talladega encouraged guys to read “Freed to Lead” the story behind F3. He shared it with me and it was a great read. And I hate to read.Talladega is willing to share his copy with those interested.
• Submarine’s recovery
• Bullseye’s back
• Thankful for F3

Moleskin:

Better showing today at the Dawg House. Of course, I was a little surprised to see that no Afton brothers showed this morning, Hmmm.

Great work put in this morning by all. I want to welcome Gooney and Yard Sale to the Dawg House. Always great to meet new PAX. Hope to continue to see you both in the weeks to come.

Congrats to Demma-Sausage for being named HIM of the week. And no Sausage, contrary to Spauldini’s understanding, the HIM award is not the right of passage for a week off. We expect the HIM to be there the following week as an example of what a HIM really is.

Today was YHC’s second and final Q of the week in celebration of his 1 year anniversary with F3. As such YHC thought it would be fun to travel down memory lane and dug up the Q from his first F3 beat down. So the PAX have Pharaoh to thank for the suck this morning. I recalled as we were going through the beat down this morning thinking back a year ago to “what the heck was I thinking when I agreed to a workout with some guy who placed an invitation on Next door Neighbor”? Only about half way into it I was beat down, literally. I mean, I felt I was in pretty good shape coming into it. I hit the gym 4 or 5 days a week, so how bad good this be? Well I was in worse shape than I thought and it was pretty dang bad! Thanks for the eye opener Pharaoh! I recall thinking should I go back? Well being a guy (macho time) I didn’t want them to think that they had gotten the best of me (which they did) and that I was a wimp. So I dared to return. And now 1 year later I can’t imagine not being out each week to share in the gloom with my brethren. So much so that I am making it a habit to find a local AO when traveling. So I want to thank those who started F3, Pharaoh for a post inviting any and all and the PAX of the Dawg House, Afton and the Burg for pushing/encouraging me weekly.

Keep inviting those FNG’s out to experience what we have all grown to love about F3. You never know when one of them might just take you up on the offer.

See you guys in the gloom!

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