October 7, 2022, Weather: 40 degrees, 71% humidity. The first cold morning in a while.

QIC: Vandelay. Assist from Gunner


Wait Time (Respect), Bogie, Dr. Thunder, Truly, Cheap Seats, Barn Door, Back Country, Slow Clap (Respect),Gator, Panty Hose, Birdman, Chuckie, FDIC, Chiclets (Respect), Cradle, T- Swift, Painkiller, Jump Street, The Fridge, Storm Chaser, Big Unit, Patchy Adams, Yodel, Boji, Ozark (Respect), Slick, Stripes, Gunner (Respect)


I arrived this morning and skipped pre- run to set up and to rest a little before the big Market to Market Event taking place on Saturday.  I set up shop so most of the morning could take place within the tennis courts.   A group started to assemble early so there was some good mumble chatter already starting well before the Beatdown.  5:30 came so it was time to get started.

Today is National Inner Beauty Day, National LED Light Day – and no Lite Brite with us, National Body Language Day, World Smile Day, among many other things.  And today, our friend, Gunner, turns 50.  Happy Birthday Buddy.  In honor of this being Gator’s Armory, I thought some trivia would be in order.  

What movie is Gunner going to see this afternoon?  The Greatest Beer Run Ever. Only 1 Squat assigned – even though Wait Time got it correct.

I handled the required disclaimers and statements.  This would not be a strenuous event as many will be preparing for the Market to Market Race.

The Mission of F3 is to plant, grow, and serve small men’s workout groups for the invigoration of male community leadership.

5 Core Principles: 1) It’s free; 2) open to all men; 3) always held outdoors; 4) peer led in a rotating fashion; and 5) ends in a circle of trust.  

To start this beatdown we headed to the tennis courts forWarm-A-Rama.


Stretching exercises:

​Down Dog, Cobra- alternating 3 times


This was followed by groups alternating line runs across the court and doing arm exercises on one side or leg exercises on the other.

Next Trivia Question:  What is Gunner’s Favorite Restaurant? Malara’s. 1 Squat assigned for no one knowing.  No burpees at my Beatdowns.



Gunner was allowed to choose so we did 7 Turkish Get ups on one side of the court and 10 Alarm Clocks on the other – running in between.  This was completed twice.  A good exercise for older dudes so they remember how to get up.



I had set up stations around the far corners of the tennis courts.  In each corner there was a pain station with exercises focusing on a body section.  Pax completed all the exercises at the starting station then were instructed to run an entire lap touching all station locations back to start then on to the next.  


You are welcome to break sets into (2) 25= 50 or (2) 15= 30

Station 1: Chest- Arms

• Merkins 50

• Mountain Climbers 50 IC

• Werkins 30

• Plank Jacks 50 IC


Station 2: Foundation

• Lunges 25L/ 25R

• Smurf Jacks 30 IC

• Jump Tucks 25 on the up

• Bobby Hurleys 50 on the Down


Station 3: Arms

• Cherry pickers 50 IC

• Chinooks with Vert Pickle Pushers 50 IC

• Sun Gods 25F and 25 R IC

• Seal Claps 25 then OH Claps 25

Station 4: Core

• Freddie Mercuries 50 IC

• Big Boys 30

• Plank 50 CT

• Low Dolly 30 

• Crab Humpers 50 IC

I called “Omaha” when most groups had completed 3 of the stations.


What is Gunner’s Favorite Past Time?  No one knew – maybe including Gunner.  1 Squat assigned to all.

American Hammer 50 IC – of course, finished by Gunner.


• A lot of Third F opportunities coming – please check in.  

• Golf tourney next week to benefit COPE – check Slack.

• Several Flag passes in next few weeks.  Keep checking Slack.

Prayer Requests:

• Silent Prayers offered.

COT and Prayer:

I have been jaded and disappointed by the human condition over the last several days, and unimpressed with people’s ability to be honest, caring, and generally kind and reliable.  Gunner is one of those people that helps me re-gain my respect for humans.  He is always willing to help people and, I think, generally is happiest when he is doing just that.  

I was lucky enough to get Gunner to come out to experience the Armory this morning to help him celebrate his entry to the Respect Club.  Gunner is one of the people in F3 that I respect the most for the kind of person he is.  He is kind and generous with his time.  He is always looking out to make someone else’s day easier for them – for real.  He really thinks this way all the time.  I just want to use my COT to say thanks Gunner for all that you have given to F3 and I hope you enjoy your dinner at Malara’s tonight.

I closed us out in prayer.

I am humbled, once again, to be in the presence of some of the people I RESPECT most in life, 50 or not.  Thanks for the opportunity, Gator



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Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.

The Armory, Uncategorized

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