AO: North Shore
Beatdown Date: 10/01/2020
Q: Longboard
Pax: Armstrong, Boots, Chief, Messy, Papa Doc, RoadRash, Sweater Vest, Timber, Twinkle Toes, U-Haul
DR Pax:

Shared mission of F3 and a few disclaimers. YHC is not a professional, YHC doesn’t know how long the thang will take, and YHC took and modified the thang from F3 Greenwood’s 2019 Iron Pax Challenge’s Week 0 beatdown.

20 SSH

The Thang:

5 rounds for time – 24 squats, 24 merkins, 24 lunge walks (counting right leg only), and 270 meter run up hill and back down

The PAX were all business (with some “rash” mumble chatter sprinkled in), pushed and pulled each other, warned each other of traffic (Boots dodged what felt like an oncoming U-Haul), and all finished in under 30 mins.

-Heels to heaven (15)
-Fifer Scissors (20)
-Big boy sit ups (20)
-Invisible Block Windshield wipers (30 OYO)

Recover recover

YHC shared my “why” for F3 and a thank you to the pax. Also discussed “giving it away” to more men who could benefit from this.

FNG Day in Mid-November
Opportunity to support F3 Foundation (

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