BACKBLAST 04–30–2024 – The Mick’s Merkin Bonanza Beatdown at The Hub
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 – 60 deg F, sunny – perfect weather
Pax – (14) The Mick (QIC), Editor, Matador, Bozo, Groening, Campbells, Scarecrow, Rusty, Atticus, Pac Rat, Lights Out, Corn Holio, Heisenberg, Dr. Freud
Warm-up
10 Arm Circle Complex (forward, backward, overhead clap, Michael Phelps)
10 Slllloooooowww Abe Vigoda
10 Slllloooooowww Bean Picker
1o IST
10 Hillbillies
10 Toy Soldier
Ground coupon and go to the west hill. Line up at the curb
First Thang – Dora
Pax 1 Runs 30 yards, does 3 burpees and runs back
Pax 2 works on the Dora exercises
As a team
1. 150 Merkins
2. 150 4 count Freddy Mercury’s
3. 150 Weight Pull Over (lay on back pull weight from behind head to over chest. Straight arms
4. 150 Block Thrusters
Mossie around parking lot
Second Thang – Leg Wrecker
• Pax 1 holds Al Gore
• Pax 2 Lungs across 2 long parking stripes and lunges back
• Flap jack and RnR 2 more times (3 times each total)
Third Thang – Circle of Merkins
• 10 inclined merkins on curb
• Rotate clockwise to 3 o’clock, left hand on curb Freddy Mercury – 10 merkins with left hand up
• 10 Derkins toes on curb (6 o’clock)
• Rotate clockwise to 9 o’clock, right hand on curb Freddy Mercury – 10 merkins with right hand up
Mossie to Flag
Moleskin
There was a lot of fun-loving mumble chatter when we started. Good banter about the merkins and my apologies for them in my preblast. And my preblast said bring coupons and no coupons. Who can win. I wrote it at a little league game, guess I got distracted. Matador was there again, but this time he was dry.
Atticus pre-rucked for 40 minutes with 40 lbs and a 40 lb sandbag. Great work Atticus. At the same time Groening ran. Good to see 14 Pax on a Tuesday. Thanks for letting me lead at the Hub. Hope the Beatdown started your day off right.
Prayer (TAPS)
We prayed for Bozo’s neighbor who lost a baby girl at birth yesterday. We agreed that puts lots in perspective. We prayed for Pac Rat’s Father-in-law and Groening’s Dad both recovering from serious surgery’s
The Mick
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