BACKBLAST 09–01–2023 – Frolic at Troy with (Lazy) Dora and The Mick
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 – 53 deg F and partly cloudy – Felt warm not hot
Pax – (9) The Mick (QIC), OCB, RoadShow, Pac Rat, Coors, LilWayne, Mr. Brown, Sonic, Crash
Warm-up
10 Small Arm Circles Complex
10 IST
10 Hillbillies
10 Toy Soldier
10 Perfect Merkins
10 Perfect Squats
Head off to Death Row and the Park as we traveled we stopped along the way for Lazy Dora Style exercise’s – Pax 1 works, Pax 2 watches, flip flop for several sets, each pax does all the sets for each exercise
Our exercises:
• 10-8 Motivators as a group
• 3 Sets – 5 Apollo Ono/5 Campbells Dance Party
• 3 sets – 10 Derkins
• 4 sets – 5 4count step-up
• 3 sets – 10 Dips
• 3 sets – 10 Merkins
• 4 set – 5 Burpees
• 1-2-3-4-5 Chin-ups
• Bear Crawl across the stage (North to South) – down and back twice
• Heading back toward the Flag
• 3 sets of 10 Flutter Kicks
• 3 sets of 10 LBC’s feet on the wall
• 3 sets of 10 seated on the wall crunchy frogs
• Run to Flag
Cool Down Thang
WMD Suicide – Run the parking lot lines.
• At the first line – do 10 Werkins.
• At the second line – 10 Merkins.
• At the third line – 10 Diamond Merkins
That’s all folks – Mosey to the Flag
Moleskin
There was a lot of Mumble Chatter as the Tawil brothers had a connection to Sonic somehow through the F3 Southside. Pac Rat had a connection because he and Sonic have worked out in Wisconsin where Sonic lives. I was too far up field to really pick-up on their stories, but at least they were having some laughs.
This was not my most favorite Beatdown, but I was pleased that Pac Rat said it was spicy at the right time and for just enough time. OCB noted we almost got two miles in.
Prayer
We prayed for recovery for my Dad and my M from recent surgeries. I was sent a Bible Study on a life of Thanksgiving. The author asks: “How thankful are you when you talk to God?” The world teaches do what you need to get what you (think you) deserve. We are not taught to be thankful. But we people of God should be the most thankful because of the great gifts he gives us. Grace. Eternal life. We should be thankful. And then there is our health (or we wouldn’t have been at the Beatdown and reading this Backblast). There is our family and our F3 brothers as well.
Next time you pray or meditate, remember to be thankful. You really are some pretty blessed men.
I think this is my only Q for September because of a vacation. See you in October.
The Mick
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