Friday Fun Beatdown!

Fri., Sep. 26, 2025 / 05:30 am - 06:15 am / Christ Community Chapel

Rowboat

PAX:

See monthly PAX reports

Jarvis, Rowboat, Waddle

Warm-up:

Arm Circles, Franken Walk, Forward/backward bends, Stir the Coffee, Turn n Bounce, Slow Joe Kelleys, Tappy Taps, Calf Stretch

Workout:

Mosey to shed and grabbed a coupon
Lined up at first light pole.
Completed 3 rounds of the following:
10 Incline Merkins
20 Dips
30 Weighted Squats
40 Curls
50 BBSU / last round was LBC
Bear Crawl to the first light post
Mosey around the parking lot back to our starting point

Finished with 12 H2H. All exercises done in cadence as a team. Challenging “recovery day” after the Iron Pax!

COT:

the CEO of F3 mentioned on a podcast recently that he considers all men to be “F3 Guys.” We do a nice job supporting PAX that are actively involved in F3, but his comment challenged me to approach every interaction with all dudes (those not involved in F3) as an opportunity to help them with the 3 Fs in their life.