BACKBLAST 06–21–2024 – The Mick’s Century Beatdown at Troy
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 – 72 deg F overcast
Pax – (10) The Mick (QIC), Roadshow, Gummy Bear, OCB, Gatsby, Pac Rat, Goon, Optimus, Crash, and Downrange Pax Turtle Dove
Warm-up
10 Slllloooooowww Abe Vigoda
10 Slllloooooowww Bean Picker
10 Toy Soldier
10 Slllloooooowww Mountain Climber
10 Arm Circle Complex (Forward, backward, Overhead, Michael Phelps)
First Thang – The Century
Each exercise was done 4 times (25 reps = 100 reps each exercise … a century). After 25reps the Pax ran across the parking lot did 5 merkins, run back repeat. Repeat the next set. The exercises…
• 100 Overhead Press (4×25) (20 Merkins)
• 100 Low Flutters (4×25) (20 Merkins)
• 100 Two Handed Rows (20 Merkins)
• 55 WWIII’s (25, 15, 10, 5) (20 Merkins)
• Last set run down 25 Bonnie Blairs come back 10 American Hammer (no Merkins)
Cool Down Thang
Carry the Coupons home (a typical Mary for The Mick)
Moleskin
This Beatdown was pretty simple to Q, but not so easy to do, at least not for my arms. It was also intendedto be low aerobic so that we stayed as cool as possible. It was also an opportunity for lots of mumble chatter. Gummy Bear did his best by socializing with Down Range Pax Turtle Dove. I thought I heard them talking about Luffa’s and the …., but I was very, very wrong and I knew it. They were talking about Oofos. Pretty sure Gummy Bear sold several pairs of sandols after that to Turtle Dove and to Crash. Of course, I made all that up, except for the part about Gummy Bear talking about Oofos.
The 100 WWIII’s was too much. We reduced the count to get through them. Everyone was using good form for the exercises. Everyone played in mumble chatter except for Road Show. He was just working super hard down at the end of the row. Well, it has been a day now and I’m old so I have forgotten the rest of the details. So until next time,
Thanks to those who showed up for the beatdown.
The Mick
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