Jamestown Beatdown

  • Monday June 7, 2021
  • 0530 – 0615
  • 72 degrees with some humidity


Rubble, Gold Digger, Graffiti, Drysdale, Fletch, Bruce Lee – QIC

YHC welcomed the Pax with the one singular mission of F3

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

Once appropriate disclaimers were disclaimed and with no FNGs present we moseyed from the shovel flag to the S side parking lot for:

The Warm-A-Rama

  • The Motivator starting at a 7 count
  • Sun Gods (forward) x 15 IC, Chinooks x 15 IC, Cherry Pickers x 15 IC, Sun Gods (reverse) x 15 IC
  • Windmill/Abe Vigoda – holding on each side x 10 IC
  • String Rippers x 15 IC
  • Plank Jacks x 15 IC
  • Merkins x 20

With that we were warmed up for:

The Thang

Short mosey to the NE corner of the parking lot. It’s so nice for Life Community Church to provide such a smooth and well striped parking lot for us to use. The Pax lined up along the E parking berm and proceeded to do the following exercises – each time they crossed a parking stripe they integrated a corresponding exercise. The Pax moved to the adjacent parking berm and then were instructed how to traverse their way back. Exercises were:

  • Bear Crawl, perform a Merkin at each parking stripe, Crawl Bear back to the starting point, performing a Merkin at each parking stripe – hold plank for the six
  • Lunge walk, perform an Air Squat at each parking stripe, Reverse Luncg back to the starting point, performing a Air Squat at each parking stripe – hold Al Gore for the six
  • Crab walk, perform a LBC at each parking stripe, Crab walk reverse direction back to the starting point, performing a WWII (Big Boy) sit-up at each parking stripe – hold Heels to the Heavens for the six
  • Toy Soldier, perform a Burpee at each parking stripe, circle back for the six and finish (continuing to Toy Soldier and Burpee) for the six

A couple rounds of 10 counts and

We moseyed back around to the playground on the S side of the church. The Pax performed a quarter-Murph: 25 pull-ups, 50 Merkins, 75 Air Squats

Then moseyed back to the shovel flag for


Box Cutter x 20 IC

Freddy Mercury’s x 20 IC

American Hammer x 20 IC




I reflected on a quote I heard recently: “More dreams will die because of doubt than will die because of failure”. As we go about our day, let’s inspire hope, lets help others believe what is possible, let’s work to not be naysayers but problem solvers and helpers instead.

We will continue to remember what was shared in the circle and pray for continued maturity, community prayer efforts, and healthy recovery of family members.

Sign up for the F3 Blood Drive at Omega Sports on Battleground on June 12

YHC took us out