BACKBLAST 06–29–2023 – At The Hub – The Mick’s Lazy Dora Patmos Playback (B Side)
F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership
F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)
“Leave no man behind, but leave no man where you found him”
Weather – 63 deg F Slightly overcast (or smokey) and warm
Pax – (13) The Mick (QIC), Fat Tire, Crash, OCB, Grinder, Ditka, Rusty, Scarecrow, Groening, Pac Rat, Saluki, Al Gore, downrange Pax 409
Warm-up
15 Skier Jacks
10 IST
10 Apollo Ono
10 Campbell’s Dance Party
10 Small Arm Circle Complex
First Thang – Merkin Core Complex – These exercises are done in rapid succession with no rest
• 10 Merkins – 15 LBC’s
• 10 Merkins – 15 LBC’s
• 10 Right Hand High Merkins – 15 LBC’s
• 10 Left Hand High Merkins – 15 LBC’s
In the interest of time, we stopped here instead of the normal 6 more sets
Second Thang – Lazy Dora number 1
Mossie to Chin-up / Pull-up Bars – Partner up
Pax 1 – 10 Chin-ups or Pull-ups, Pax 2 watches or spots
Flip / Flop for 4 sets – 40 each Pax
Third Thang – Lazy Dora’s – Side B (like Patmos only different exercises)
Mossie to the Parking lot by the gravel entrance face east
We did all the following Lazy Dora Style – 1 Pax works, 1 Pax watches
After each complete set we ran across the parking lot did 3 Burpees and ran back
• Counts are total per Pax
• 40 – Bulgarian (Romanian, Russian) Squats Right Leg (Pax 2 holds up ankle of Pax 1)
• 40 – Bulgarian (Romanian, Russian) Squats Left Leg (Pax 2 holds up ankle of Pax 1)
• 40 – Derkins, Pax 1 Planks, Pax2 feet on Pax 1 back
• 100 – Low Dolly’s
• 80 – Thrusters
That’s it – Mosey to the Flag
Mary
• 10 Bay City Scissors
• Repeatto
Moleskin
Pac Rat came in hot blaring something. Pretty sure it was not Opeth or Atreyu though. None-the-less we did not pick-up the A Side conversation we had Monday at Patmos anyway (see Monday’s Backblast). We also did some different Dora’s than Monday at Patmos thus, B Side.
There was mumble chatter, but it was away from me, so I missed it. There were moans at the Pull-up bars, but that was to be expected. Everyone worked hard, fighting through the Derkins and Thrusters. Thrusters seemed to be rising to the top of least favorite moves. My beatdowns are usually a collection of moves I picked-up from someone else but are moves I do not like. Thrusters are a perfect example.
So, there is not much fodder to work with in a Backblast, so I am stopping. Still getting to know Rusty, Grinder, and Ditka. Was good to get a Hub Q in with them (since I do not Q the Hub often anymore). Great to have Downrange Pax 409 join us. Great work today brother.
Prayer
We prayed for health for The Mick’s Dad losing to bladder cancer, Mr. Incredibles son, Fonzie’s family, Fat Tire’s family member with cancer and Beaowulf of Wall-Steet’s son what just went off to Basic.
See you in a few Saturday’s …
The Mick
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