No tribal Jewelry needed for for this beatdown

  • When:05/24/14
  • QIC: Hairband & Double E
  • The PAX: Hair Band (QIC), Belly Flop (2.0), Double E (QIC), Zip-A-Dee, Drop Thrill, Glass Joe, The Late Show, Snowman (Adam Hamilton FNG), Turnpike (Anthony Connotillo FNG)

No tribal Jewelry needed for for this beatdown

First up YHC takes the reigns with a quick mosey to the virtual shovel flag since the real thing was in Countertop’s car. Why was it in his car still? Read on…

Side Straddle Hops X 20
Imperial Walkers X 21
Low slow squat X 20

Follow me! Mosey to the rock pile and find yourself a manly rock. I won’t call out names but there may have been a pebble or 2 picked up by some PAX.

Partner up, P1 does called rock exercise P2 does called movement:
Round 1: P1 curls, P2 sprint to football sled and back. Flapjack until 100 combined curls
Round 2: P1 tricep extensions, P2 sprint to sled, bear crawl half way back, sprint 2nd half. Flapjack until 100 combined extensions
Round 3: P1 Press, P2 sprint to sled, lunge walk back. Flapjack until 100 combined presses.
Round 4: P1 flutter press, P2 sprint to sled and back. Flapjack until 100 combined flutter presses.

Strong work boys but wait,  we still have a minute or 2!

Grab those rock and curls in cadence to 10, on the last one hold it at top position, drop half way and hold it…. hold it! Drop those rocks and on your six for some active recovery.

30 LBCs on your own and deposit the rocks… Just the rocks, not the methane Belly Flop! (filling the gap left by HorseHead)

Ok, all you Counterto…. oh wait…
Double E on Q (Filling in for Countertop who called in sick – Can you say Saturday AM Fartsack Delight?? Hope you feel better brother!)

Great time to introduce FNG’s to my main man Jack Webb (For some reason Zip was all “Jacked” up to be reunited with Webb again – Yelling like a Kid in an F3 candy store!)
Push-ups (1 – 10) with alternating Air Presses x 4 (4, 8, 12.. – 40)

Mosey to Stadium Bleachers and partner up for a little Stairway to Heaven!
P1 exercises while P2 runs to top of bleachers.
Exercise 1 – 70 combined burpees – P2 2 x bleacher run – Plank when done
Exercise 2 – 100 combined Dips – P2 1 x bleacher run – Plank when done
Exercise 3 – 50 combined BombJacks – P2 1 x bleacher run – Plank when done

Indian Run to VSF for Mary

25 x Freddy Mercury IC
25 x Mountain Climbers IC
25 x Dolly’s IC
2 x Hip Bridge hold 20 sec
20 x Flutter’s IC

So the picture above…

We are not quite sure the fashion statement Late Show was trying to make with his beaded necklaces before the beatdown, maybe Outland Marti Gras? We wonder what Tribe he comes from with that sweet action beard though.

It’s amazing how bleacher running will suck the O2 right out of you, especially
Snowman on his knees praying to the bleachers for mercy during the Stairway to Heaven.


– Matrix Memorial Day workout – 1 HR – 7:00am – 8:00am
– Foxhole normal time or there is a Metro convergence/5k
– Continued Prayers for Coy – – 5 year old boy that just had surgery to remove cancerous Brain Tumor in Pittsburgh. Continue to pray for a speedy recovery until Little Coy and his family can finally come home.
– 5k for “See Kristan Run” next Saturday 8am (the sister in law of fellow F3er Amoeba) so there will be an F3 showing there.

Welcome FNG’s glad you made it out and hope to see you back! We all Hope HH and CT get well soon and thanks to Glass Joe for taking us out at the end.

Always a pleasure Gents!!

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9 years ago

Sorry I missed it guys. I need one of those things in the photo for my neck. I can only turn my head to the left currently and I’m not much good for anything except Nascar races and my yearly physical.

Possibly the first time someone has been injured in. Pre workout warmup stretch, but I nailed it.

The Late Show
The Late Show
Reply to  Horsehead
9 years ago

You’re not the only one Horse…. I’ve had some issues with range of motion during exercises. I’ve started to use mobility exercises as a cool down in all my daily workouts. Adds an extra 15 minutes but has been well worth the investment. Google “mobility wod kelly starrett” you can check out this guy’s mobility videos on youtube.

Drop Thrill
9 years ago

Jack attack is still felt this a.m. Great Q Hair Band and Double E!

I was going so slow back to the VSF cause I was looking for the real one. That’s my excuse and I’m sticking too it.

HB come on out of the fartsack and join us in the Matrix.

Counter Top
9 years ago

Great Write Up and apologies for missing the beatdown I was looking forward to it all the way up until about 3:30 a.m. Sat when I woke up to a not too pleasant, malaise. Looks like it was a great workout. Looking forward to Outland next Sat!!!

The Late Show
The Late Show
9 years ago

So in addition to the “make your own medicine ball” we discussed during our 2nd F, I can lead some craft workshops. Pintrest ain’t got anything on me!

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