Back-Blast – Page 1105

The Dirty Dozen

May 7, 2019 Erector

THE SCENE: nice, clear, and perfect temp for a beatdown at the Project.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Windmill, 15 mountain climbers, 15 Moroccan night club
THA-THANG:
The burpee mile: 12 burpees followed by 1 lap around the track. Repeat for a total of 48 burpees and 4 laps, 1 mile.

The dirty dozen. 3 exercises at each corner of the walk path next to the main parking lot of the AO.

1st lap:

12 merkins
12 squats
12 Freddie Mercury IC

2nd lap:

12 diamond merkins
12 sumo squats
12 Flutter kicks IC

3rd lap:

12 Carolina Dry Docks
12 iron Mike’s each leg
12 heels to Heaven

MARY:
Hello Dolly and LBCs
COUNT-OFF & NAME-O-RAMA
7 strong again this morning
CIRCLE OF TRUST/BOM:
Ephesians 5:1-5: be imitators of God. Be in the world but not of the world. We are called to be different in the way we act and live our lives. We are called to be Christ-like. Consider this when doing anything: “would Jesus be sitting beside me supporting this?”
MOLESKIN:
Hard work by all the PAX this morning!
ANNOUNCEMENTS:
Abridged this Thursday. Hardship Hill on May 18th. Last day to get JUCO shirts.

Rounds with the bag

May 6, 2019 Herbie

THE SCENE: Mostly Cloudy, 58°F, Feels like 58°F, Humidity 91%, Wind 1mph from NW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
LBAC 15x IC Forward & Backwards
Tempo Squats 15x IC

THA-THANG:

Mosey to the big pavilion & move tables
Sandbag workout 1
- 4 rounds
  - 8x Merkins with sandbag pull through
  - 6x speed skaters
  - 4x sandbag getups
Timed workout
- 3 rounds 30 sec exercise, 30 sec rest
  - Squat (with or without sandbag)
  - Plank Up Downs
  - Mountain Climbers
Sandbag workout 2
- 4 rounds 1 min exercise, 1 min rest
  - Sandbag Thrusters
  - Lateral Hops
  - Bearcrawl (with or without a sandbag drag)

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA
2 HIMs
CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

BOMBS!!!

May 6, 2019 Herbie

THE SCENE: Clear, 64°F, Feels like 64°F, Humidity 89%, Wind 2mph from NNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
LBAC 15x IC Forwards & Backwards

THA-THANG:

Mosey to the school
- J.T. Hero WOD
  - 21 Handstand Merkins
  - 15 Dips
  - 9 Merkins
Mosey to the splashpad
- Since there was such a low turnout, all reps completed by each PAX
- BOMBS – 50x Burpees
- BOMBS – 100x Overhead Claps
- BOMBS – 150x Merkins
- BOMBS – 200x BBS
- BOMBS – 250x Squats
Mosey back to the AO

MARY:

Flutter Kicks 15x IC
Hello Dolly 15x IC
Boat Canoe

COUNT-OFF & NAME-O-RAMA
3 Strong HIMs
CIRCLE OF TRUST/BOM:

Challenge and Encourage one another

MOLESKIN:

ANNOUNCEMENTS:
Buddy Bench and Hopscotch install at The Quacken at 8:30am.

Bear With Me Birthday Beatdown

May 6, 2019 Herbie

THE SCENE: Overcast, 62°F, Feels like 62°F, Humidity 89%, Wind 8mph from SW – by Klimat.app

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 30x IC
Tempo Squats 10x IC
LBAC 15x IC Forward & Backwards

THA-THANG:

Mosey to the Gresham parking lot
Bear With Me
- Bear Crawl & Exercises
  - 10-yard Bear Crawl
  - 20 Air Squats
  - 10-yard Bear Crawl
  - 20 push-ups
  - 10-yard Bear Crawl
  - 20 ruck curls
  - 10-yard Bear Crawl
  - 20 4-count flutter kicks
  - 10-yard Bear Crawl
  - 20 4-count mountain climber
  - 10-yard Bear Crawl
- Hold plank until six catches up
- 10 Burpees
- Repeat Bear Crawl & Exercises
- Mosey around to the end of the parking lot
- Repeat Bear Crawl & Exercises
- 5 Manmakers IC
- Repeat Bear Crawl & Exercises
- Mosey back to AO

MARY:

Captain Thors 5x
Boat Canoe

COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:
As men, we need challenges to grow. These challenges can come from our work, our families, etc. but they are needed for us to constantly improve. These workouts are meant to push and challenge us. Find opportunities for challenges and embrace them.
MOLESKIN:

ANNOUNCEMENTS:

Getting to know Big Ball

May 6, 2019 Erector

THE SCENE: Beautiful weather at the Big Ball!
F3 WELCOME & DISCLAIMER administered!
WARM-O-RAMA:
20 SSH, 10 Tempo squats, 15 mountain climbers IC, 10 tempo merkins, 15 Moroccan night club
THA-THANG:
Mosey to the playground and locate a good pull-up spot. Perform 8-count body builders with a pull-up at the top of the jump with pyramid style reps: 2, 4, 6, 8, 6, 4, 2. Each set consisted of the stated count of each portion of the exercise, e.g. 2 merkins, 2 plank jacks, 2 pull-ups.

Mosey to the stairs beside the Big Ball. Perform 11’s using both sets of stairs. Start with 10 burpees at the bottom and 1 squat at the top.

Mosey back toward the fountain and stop at the closest corner of the “track” around the park. With hard runs between, perform theses exercises at the corners (1 exercise per corner):

15 merkins
15 diamond merkins
15 Carolina Dry Docks
15 squats
15 lunges each leg
15 sumo squats
15 Freddie Mercury IC
15 Imperial walkers IC
15 flutter kicks IC

MARY:
An attempt at a “square” merkin. I am sure someone has an awesome name for these. 4 PAX form a square and put their legs on the PAX’s upper back behind them and everyone’s feet will be off the ground. One group had to modify due to risking further back surgeries. We definitely don’t want that to happen. The other group of 4 successfully completed 5 or so reps. Nice job!
COUNT-OFF & NAME-O-RAMA
8 HIMs in attendance today.
CIRCLE OF TRUST/BOM:
Ephesians 5:22-25. The relationship between a husband and wife should be the most important earthly relationship. A husband should be willing to die for his wife just as Christ died for us. The relationship we have with our children, though very important, is secondary. Keep this in mind and make sure we are showing our love to our spouses.
MOLESKIN:
YHC snagged this Q at the last minute last night and I am glad I did. Great group of HIMs to lead! I look forward to other opportunities to enjoy F3 with them in the future.
ANNOUNCEMENTS:
OEW fundraiser at Abridged on Thursday. Don’t forget to sign-up for Hardship Hill coming up on May 18th.