F3Lenoir Beat Down and Beat Up

  • When: 7/6/2017
  • QIC: Twin
  • The PAX: Spokes, Snips, Audit, Twin(Q)

4PAX showed up this morning for a Thursday morning Beat Down. The rest of F3Lenoir was at home Beat Up. I wish a speedy recovery to all the brothers. Here’s what went down…

*Every exercise was done with Bricks in hand

*All exercises were done 10 IC unless otherwise noted

Warm Up

  • Humpies
  • Abagoda
  • High Knees
  • Butt Kickers
  • Carolina Dry Docks
  • SSH – 20 IC

Mosey up the Hill

  • Mountain Climbers
  • Freddy Mercury’s

Mosey to the Loading Dock for a Panda style workout

The PAX would complete 2 exercises; Merkins & Big Boy sit-ups.

  • 1st round: 10 Merkins, Jump/scale the wall run down the ramp
  • Round 2: 9 Merkins, 1 BB sit-up, Jump/scale the wall run down the ramp
  • So on and so forth, until we did 10 BB Sit-ups.

Mosey up another Hill and take a seat on the wall

  • Bus Drivers
  • Over Head Claps
  • Wonder Bra
  • Itsy-bitsy Spider
  • Australian Mt Climbers

Mosey down the Hill to the stage

  • Freddy Mercury’s
  • Wheezy Jefferson
  • Hello Dolly
  • Flutter Kicks – 20 IC

Mosey back to the AO

Last round of Freddy Mercury’s…..today’s challenge completed!


1 Corinthians 13:11

11 When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways.

Be a man! That means physically, mentally, spiritually, at home and at work. LEAD! Lead your family! BE BOLD!

Praying for all of our F3Lenoir brothers who are struggling with ailments!

Twin out!


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