quattro – Page 15 – F3 First State

343

Bovine, Chairman, Chattahooche, Chattahoochee, Doubtfire, Fireplex, quattro, Toy Soldier / Leave a Comment / CHOP, Milton, DE / By Alan Jackson

To start of I would to welcome FNG Jay Baxter. ( QUATTRO) to his first F3 beatdown

QIC- Chattahoochee

Warm up – 20 ssh, 20 windmills, 20 imperial walkers, 20 MNC

The THANG- mosey down to food lion to the grass lot behind the former donut shop. 343 firefighters lost there lives on sept. 11th 18yrs ago due to the terrorist attacks on the WTC. To honor that sacrifice we will started the beatdown with different exercises that will equal up to 343 reps

50 squats

50 LBCS

50 alternating lunges

50 alternating shoulder taps from the plank position.

50 american Hammers

50 merkins

20 Bobby hurley’s

23 burpees

After the 343 there happened to be a nice lonely wall right beside us all pax had a seat on the wall will each pax individually done 15 overhead hand claps 1 at a time

Followed this up with a toy soldier set.

30 LBCs/20 E2ks each leg/15 big boys

Then we took a nice mosey back to the AO for a short round of mary.

Finished up with count=0=rama, name=0=rama and giving the FNG his F3 nickname finally ending with COT.

fun & games

Bovine, Chattahoochee, Fireplex, Leatherman, Nugget, Papa Bear, quattro, Semi, Summit, Toy Soldier, Vanilla / Leave a Comment / Aegis, Georgetown / By Josh Walstead

9/14/19. nugget on Q. Georgetown, DE.

Warm up. 20 SSH, windmill, cherry pickers… high knees, butt kicks, L & R karaoke.

mosey to alley. Mike Tyson set of 7’s with a bear crawl in-between.

mosey to ballfields. 1st game. race around the bases. split into teams. at home do 10 burpees, than bear crawl to first and do 20 big boys, run to second and do 30 merkins, nur to 3rd and do 40 alternating lunge squats jumps then crawl bear to home. first team with 2 PAX to finish win.

2nd game. keep away. one team starts inside the grass baseball diamond with a football and try to keep away from other team that all starts at the pitchers mound then goes after the team with the ball to either tag the person with the ball or intercept/block a pass which stops the time. winning team after 3 rounds using their best time does 5 burpees and losing does 10 burpees.

3rd game. ultimate football. to score you have to pass the ball up the field, once you have the ball you can only take 3 steps. when the possession changes the team that just lost possession needs to do an up-down before they play defense.

mosey to circle for COT! good times fellas, thanks for being HIM!

3rd F on the song reckless love by Cory Asbury and how we have a Father, a heavenly Father that loves us. But although there is a heavenly Father that loves everyone of us, we need to be the best earthly fathers for our families and an example for our family friends and the community because like my wife and I there is an epidemic of people who grow up without dads. I am learning that I want to be a role model for them, but one of those most important jobs in that role is to be a doorway to their heavenly Father. And to help them grow a relationship with Him.