Thursday Main Event Beatdown

AO: The Main Event

When: 06/24/2021


Number of Pax: 13

Pax Names: Beaker, BROTHER BLUTO, Denari, Hungry Caterpillar, Jackie Chiles, Mayhem, My Buddy, Old Man Bleu, Redick, Slick Back, Sloan, Terps, Undercover Brother,

Number of FNGS: 0

FNG Names:

QIC: Reddick

The BackBlast:

Beautiful morning today, the PAX showed up big! Everyone worked hard today.  Workout is below:

5:30a – 5:40a – Stretching

Rifle Carry Coupon over to soccer field

  • Left Leg Hamstring
  • Right Leg Hamstring
  • Both Legs
  • Lower back left leg
  • Lower back right leg
  • Lower back both legs
  • Butterfly stretch 
  • Downward Dog
    • Walk on the tippy toes / get calves stretched
    • Into Upward Dog
  • Hips – pectinious stretch
  • Hips – hip flexor stretch
  • Left Tricep
  • Right Tricep
  • Peck stretch – hands behind back 
  • Neck circles 

5:40a – 6:15a – Burnouts on each muscle group

Indian Run around AO ~⅓ mile                      

  • 1 min of Bicep curls  
  • 1 min of Overhead press

Indian Run around AO ~⅓ mile                      

  • 1 min of LBC’s 
  • 1 min of Freddy Mercury’s
  • 1 min of Plank on elbows 

Indian Run around AO ~⅓ mile                      

  • 1 min of Merkins
  • 1 min of Coupon chest press
  • 1 min of Spiderman Merkins
  • 1 min of Plank on hands

Indian Run around AO ~⅓ mile                      

  • 1 min of Squats
  • 1 min of Don Quixotes
  • 1 min of Tree Huggers / Wall Sits
  • 1 min of Up Downs
  • 1 min of Planks on elbows


– F3 has helped me so much commit to a morning routine.  It’s been something that I’ve struggled with my entire life, but having something accountable to go to really has made it a part of the day that I look forward to.  All of the PAX have made a huge impact on that, can’t thank you all enough.

  • The ancillary benefit to these workouts is the quiet time in the morning I get to spend in the car.  It’s so important to be able to start the day off without distraction and thinking / praying about the day.
  • I encourage / challenge everyone to try and find 5, 10, 15, etc… minutes this weekend to spend some time alone without distraction. I know we are all so busy, but it helps get the mind right and priorities aligned.


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