Wednesday Morning Beatdown with Plunger

Date: 3/28/18


Location: To be named – Arcadia Park, Phoenix, AZ


QIC: Plunger


PAX – FNG Visiting from Colorado – Bunny Slope (fka Scott Adams), Sweater Vest, Spaetzle, Road Rash, FNG Short Sale (fka Chris Stamos), Cock Blocker, FNG (WD) – FNG Shock Collar (fka Russ Bucklow) Longboard (WB), Plunger


9 PAX including 3 FNG’s made it out to Arcadia Park for the inaugural midweek beatdown to learn about the history and founding of Arcadia in 1919.  After the disclaimer – including a strong underline of the beatdown not being a competition and that it was “you against you”, and to “listen to their bodies”, the beatdown began.  It went something like this…



SSH x 19 IC – in honor of Arcadia

IST x 15 IC

Merkin x 10 IC

Plank Jack x 10 IC

Toy Soldier x 10 IC

Running with Scissors x 10 IC

Peter Parker x 10 IC

Parker Peter x 10 IC

Windmills x 10 IC OMS

Copperhead Squat X 19 IC – again a nod to the founding of Arcadia


The Thang

Mosey to the Bench, long way around as an Indian run

Bench work

Box jumps x 20 OYO

Dips x 10 IC

Right Leg Step up x 10 IC

Left Leg Step up x 10 IC

Irken x 10 IC

Dirken x 10 IC


The Thang

Mosey to the bottom of the hill for Crazy 8’s – lap around to demonstrate

8 Burpees – mosey to right corner

16 single count Booyah Merkins – mosey to bottom left

24 American Hammers double count – mosey to top left corner

32 Monkey Humpers single count

After completion, Al Gore as we wait



Mosey to the small hill near the entrance for some relay work

2 teams of 4 and 5.

Bear crawl up hill and run down while PAX performs LBC’s

Repeat for a total of two relays.


Mosey to the parking lot for 3 leg suicides

Plank to wait for the six  followed by a Longboard 10 count then Plank with R-L Arm, R-L Leg ups followed by R arm, L leg and vice versa #crowd pleaser

Suicide repeat after 10 count

Mosey to Mary



Freddie Mercury X 10

Low flutter x 10 IC

LBC x 10 IC

Low Dollie X 10 IC

Mutton Crunch x 10 IC ew

Rosalita x 10

Box Cutter x 10 IC

Dying Cockroach

Superman – Banana




Announced that the Wednesday AO needs a name and that this midweek launch was strong with 9 Pax, including 3 FNG’s.

7:00 launch as usual on Saturday – be on the lookout for #crosswalk and YHC’s Uber driver – yes that happened

Next Wednesday is on, rumor is that Butter from Winston Salem is in town.

Spaetzle is tech savvy and needs to be given the credentials to man the F3PhoenixAZ Twitter site – all in attendance agree.



YHC took the PAX out restating the mission and how important the fellowship and belief in something bigger than yourself is.  Thanks was offered for the PAX and the strength that we gain from being together, petitions to help us go out and be better fathers, husbands, and leaders in our community



Great group of guys with incredible energy.  All the PAX kept up and had some good groans and mumble chatter along the way.  Notables were

Sweater Vest is indeed the Phoenix #RushChairman.  Well done, brother.  Keep it up.

Bunny Slope is our launch man for all things Colorado.  #Strong dude

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