BACKBLAST 09–09–2024 – The Mick’s Winter is Coming Beatdown at Patmos
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 – 62 deg F sunny
Pax – (5) The Mick (QIC), Pac Rat, Optimus, OCB, Heisenberg
Warm-up
10 Slllloooooowww Abe Vigoda
10 Slllloooooowww Bean Picker
10 IST/Hillbillie Combo
10 Toy Soldier
10 Arm Circle Complex (forward, backward, overhead clap, Michael Phelps)
Mosie to Amp
(All cadence CC unless noted. Move up a level after each exercise)
First Thang – Arms
• 10 Curls
• 10 Overhead Press
• 15 Bench Press
• 5 Burpees- up amp 1 level
• 10 Incline Merkins – up amp 1 level
• 10 Dips – up amp 1 level
• 10 Declined Merkins – up amp 1 level
• 10 Merkins
• Run 1.5 laps back to base of Amp
• REPEAT
Second Thang – Legs
• 10 Squats
• 10 Squat THrusts
• 10 Bench Squats (start seated, stand-up, sit down, repeat)
• 5 Burpees- up amp 1 level
• 10 Box Jumps – up amp 1 level
• 10 Calf Raises each leg – up amp 1 level
• 10 Bulgarian Squats – up amp 1 level
• 10 In and Outs
• Run 1.5 laps back to base of Amp
• REPEAT
Third Thang – Abs
• 10 Weighted Leg Raises
• 10 Weighted Flutters
• 10 Low Dolly
• 5 Burpees- up amp 1 level
• 10 LBC’s – up amp 1 level
• 10 WWII’s– up amp 1 level
• 10 American Hammer – up amp 1 level
• 10 Vee-Ups
• Back to base of Amp
• REPEAT
• Mossie to the flag
COT/Prayer (TAPS)
General petitions, nothing memorable
Moleskin
Not much to cover here. Straight forward and perfect Monday. Nothing really to report from the mumble chatter. Beatdown was intended for high reps and designed as a winter stay warm workout. But, the key is Fonzie’s style of just calling out 5 burpees as he went through his Beatdowns. I always remember how that warmed be up from that chilled feeling.
It was a beautiful Monday morning to be outside. Never miss a Monday,
The Mick
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