BACKBLAST 07–23–2024 – The Mick’s Hoedown 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 – 72 deg F, sunny – perfect weather
Pax – (10) The Mick (QIC), Fat Tire, Scarecrow, Heisenberg, 10K, Class act, Lights Out, Pac Rat, AL Gore, Dr. Freud
Warm-up
10 Slllloooooowww Abe Vigoda
10 Slllloooooowww Bean Picker
10 IST/Hillbillies
10 Arm Circle Complex (forward, backward, overhead clap, Michael Phelps)
10 Bonnie Blair
Mosey and get 2 blocks of equal size. Line up in the south parking lot
First Thang – Hoedown with Farmers Carry Suicides and Dora
Suicide = Line up near the curb Farmers Carry to the parking strip – do exercise – go back – farmers carry to second line – do exercise – go back – farmers carry to third line – do exercise – go back. Its like a 3-linesuicide
First suicide – Rows each arm – 5 first line, 6 second line, 7 third line
First Dora – 100 curls as a team, timer runs to end of parking lot and back (50 curls each)
Second Suicide – Merkins on blocks – First on top both, pivot, second right hand on ground, third on both blocks, forth left hand on ground, fifth on both blocks. First line on set, second line 2 sets, third line 3 sets
Second Dora – 100 Overhead presses as a team, time runs to end of parking lot and back (50 presses each)
Third Suicide – American Hammer 5 first line, 10 second line, 15 third line
Third Dora – 200 Bench Presses as a team (100 each)
Second Thang – BLIMPIES as Cool Down
• B- 5 Burpees
• L – 10 Lunges
• I – 15 IST
• M – 20 Merkins
• P- 25 Plank Jacks
• S- 30 – Squats
Mossie to Flag
Moleskin
It’s been a week since we did this Beatdown. Pretty sure this won’t get read so I am going to keep it short. I do remember this beatdown hit the spot – arms – hard. I told the Pax in COT I did not like Scarecrows beatdown around the Hub with Famers Carry’s. But I like to draw from fellow Pax and I like to draw the thing I do not like. Like famers carry or burpees or maktar-n-dyes. I figure doing something you do not like is harder and doing the harder thing is better. So, a workout centering on famers carries. But not toomuch, but just enough. Felt to me like it got the job done. The dora’s helped. They were picked to superset the Farmers Carries.
Prayer (TAPS)
We prayed a general prayer for grace, wisdom and patience.
The Mick
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