BACKBLAST 07/01/2022 – The Price is Right Beatdown at Troy with The Mick
Weather – 70 deg F and cloudy
Pax – (6) The Mick (Q), OCB, Pac Rat, Kato
Preamble (pre-Moleskin)
In the PREBLAST I offered the Pax the choice of 3 Doors to pick from in The Mick’s “The Price is Right”Beatdown. Door Number 1 – Full body circuit with burpees, Door Number 2 – muscle blowout with coupons and burpees, and Door Number 3 – a Repeatto of my Beatdown from last Friday at Troy. Well OCB chose Door Number 2. Well, he did not really choose, he showed up with his Father’s Day presents, a GoRuck weight vest and a GoRuck 30lb plate coupon. Soooo, I had to use the Q that would put his presents to the test as best I could. Annnndddd Off we went to look at Door Number 2 and here is what we found …
Warm-up – In cadence (IC)
10 Arm Circles Forward/backward
10 Bean Picker
10 Abe Vigoda
10 Squats
1-7 Motivators
Light Pole Lap – back to flag
The Door Number 2 Thang – (aka The Mick’s first outdoor Q after Covid when no one could raise their arms afterwards at home beatdown)
We did 25 reps each exercise (with coupons), ran 30 yards, did 3 burpees, and ran back. Repeatto 4 sets each exercise. Total reps each move:
• 100 Overhead Presses
• 100 Trunk Twists
• Light pole lap
• 100 Curls
• 80 Side Pulls (10 each side per set, coupon in one hand, lower coupon down your side about to the knee and up again)
• Light pole lap
• 100 Bonus Move – your choice: bench press, standing bench press, skull crushers, or some of each (I did standing bench, skull crushers, standing bench, skull crushers)
• 50 Weighted Flutter Kicks (15, 15, 10, 10 – No burpees on the run)
• Light pole lap back to the flag
• (60 burpees as a result of the circuit)
That was it. Door Number 2 was a winner!! And OCB’s gear passed the test.
Moleskin
Well, I arrived at 5:27and this time no one was here. OCB showed up at 5:29am and just as we began, Kato showed-up. I picked up this Q last weekend when the July Qs came out and no one was picking this one up so I thought I would help out.
I wanted to name Pax of the day, but I would have named them all. Kato said “AW SHIT” at the start and end of every set, so, 48 times (at least). But his first burpees were shit, then he got in a groove and didmany burpees that rivaled Pac Rat’s. I felt sorry for Pac Rat after he told us Thursday about his shoulder. He works so damn hard and is such a leader, I was picking moves today that I hoped he could do without pain. Hard to tell, he never complains; what a trooper. And OCB. He did his burpees like Pac Rat, butwith his new vest on. What a test. He passed! Then he moved that new coupon like The Mick, except I did hear a little whining on numbers 75-100 on several moves. Still that guy is an athlete, and I am so impressed with the Twill Brothers!!
That’s my takeaway. We had somber prayers. I prayed for my Uncle who is recovering from a surgery for strokes. I also prayed for my Daughter-in-law whose Grandma was in a near fatal accident yesterday and will likely be taken off life support in 72 hours (Sunday). Other Pax shared requests for blessing on our country. After COT we shared a great discussion about how blessed this Nation is and yet without God’s blessings going forward we are at risk as a society. Keep our country and its leaders in your prayers. Do your part, be a patriot for good in the Nation. God Bless America and the brothers of F3 Nation.
Till later in July at Patmos and Troy…
The Mick