BACKBLAST 12–19–2020 – The Mick’s Fun with Picnic Tables aka Who Invited Him
Weather – Cool, lite clouds, unseasonably warm – Not fleece weather
Pre-Beatdown Ruck Pax – The Mick (Q), Atticus, Thunder, Lights Out, Pac Rat, Dr. Freud, Scarecrow, Class Act, Han Solo
Pax – (17) The Mick (Q), Thunder, Lights Out, Pac Rat, HHH, Optimus, Bert, Bob Villa, Mufasa, Minion, Taxman, Dr. Freud, Han Solo, The Bard, Class Act, Scarecrow, (Atticus only for w/u)
Warm-up (20 min)
15 Toy Soldiers
15 IST
10 Arm Circles each direction
Light Pole Lap, Gather Coupons, go to Sportsman’s Club
First Thang – Fun with Picnic Tables (really Fun at Picnic Tables) aka Who Invited Him aka The Incline / Decline Workout
15reps CC each Exercise – 6 Exercises – 3 Movements each – Every movement uses coupon
Bench Press Set
On six Bench Press / Feet on Picnic Tabletop body 45deg shoulders on ground, butt off the bench in the air – Decline Press / sit on bench back rests on table edge body 45 deg – Incline Press
Military Press Set
On Knees – Press / Seated Back Straight rest against table edge – Press / Standing – Press
Rowing Set
Two hand bent over Row / One knee same hand on bench weight hangs to side bench – One Arm Row / flip flop / other arm One Arm Row
Curl Set
On Knees Curl / Standing Curl / On bench body at 45 deg back rest against table edge Inclined curl
Skull Crusher Set
On knees Skull Crusher / Standing Skull Crusher / Lay on tabletop weight hang over edge skull crusher
Sit Ups
WWI’s / On six feet on table WWII’s / on six feet on bench LBC’s
Mossie to MO7S
Second Thang – Decline / Incline MO7S
Organize 5 across, 3 deep at top of hill adjacent to MO7S
Sprint to west (bottom of hill) and regroup
Sprint to top
10 Jack Webb’s Facing uphill (everyone counts – hard to get wind)
Repeat – 4 sets total (3 sets of Jack Webb’s)
Third Thang – Dora
Pax Pair up on parking stripe facing west
Pax 1 does exercise, Pax 2 Lunges the length of two parking spots (about 15 yards) walk, run or lung back
Set One
20 Goblet Squats, 3 sets each, total 60 each
200 IST as a pair, 100 each
Set Two
20 merkins each, 3 sets each, total 60 each
30 Bench Presses, 3 sets each, total 90 each
Set Three
Was to be 150 WWI’s and 200 Standing Twists with Coupons, but we ran out of time, so this moved to Mary
Mary
25 4count side twists
10 Side Crunches OYO
15 WWI’s with Plate
Bird Dog – Hold Right position 15 Count, Hold Left Position 15 count
Cobra Pose
Childs Pose
Prayer – (transcript of actual Petitions prayed today)
I thank-you my heavenly Father that you have kept us safely through the night and I pray that you keep us from sin and every evil.
Thank-you for always knowing what is best for us according to your plan for our lives
You are the Great Physician be with those who are suffering in body, mind or spirit
Hold us firm and fast in our faith
May our advent preparations bring glory and honor to you
Be with Lights Out’ dad who fell again this morning and is in intensive care. Give wisdom to the doctors and nurses
Be with all our Pax struggling at work, or seeking employment
Bless our weekend and may we spend our time in service to you
Moleskin
One thing I want everyone to understand, I love to lead this group when it is my turn. I put my heart and mind into preparing and adding some never before twist. BUT, I believe each of you do the very same thing!! I am humbled by your recognition, but I am also honored to be led by each of you. Every one of you produce quality, well thought our muscle grinding, mentally challenging workouts! In the last two weeks I have not been to a Beatdown that I have not thought “I do not want to do this”, or “I cant do this”or “I can’t do this that many times”, but you lead and I followed and we got through the exercises just as you planned. The Mission of F3 is “To build and grow men to be leaders.”** F3NWI is busting at the seams with these leaders – you men. You that show up on Saturday’ (especially my Saturday’s … 😊), during the week and at events. I can’t hardly imagine a Saturday morning without you anymore.
Its Christmas time and there was Christmas spirit in the air. Everyone seemed less stressed, in good spirits. Maybe it was the fact it was 37 degrees again and not 27 with some wind. Maybe it was because Advent brings excitement. Maybe it was the extra glass of wine last night for some. Whatever your drug was, I fed off of it and had a blast with my turn to lead. Thank-you all for making my morning with your energy, willingness to do the workout and sheer commitment.
Love you brothers. Stay safe … and of course … pray without ceasing and then as hard as you can “rockon”
** The Mission statement is actually — “Plant, serve and grow small workout groups for men” … you should be able to quote it! (but I had to look it up in Dredd and s book so you get a pass this time … but we should all know it. It actually began as — “To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership”
PS – or Post-Moleskin – My legs were sore and tight this morning. I found the cure though. Playing dodgeball in the back yard with my Grandkids, chasing them and running, put blood an oxygen in the muscles. There is no better way, no better cure for post beatdown soreness, than to run around with kids you love.
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