BACKBLAST 11–19–2020 – The Mick’s Let Your Aches Heal
Weather – Cool, lite clouds, amazing painted sky in the east when we finished – we did pause and admire it
Pax – (10) The Mick (Q), Atticus, Thunder, Al Gore, Lights Out, Pac Rat, HHH, Campbells, Dr. Freud, Scarecrow
Warm-up (10 min)
15 Arm Circles each direction
15 Abe Vigoda (windmills)
15 Bean Pickers
15 IST
15 Hillbilly
15 Toy Soldiers
15 Perfect Squats
Light Pole Lap to the parking lot next to the cars
First Thang – Bear Crawls and Merkins to 100 for the Chest
Line up on Curb
10 Werkins – Bear Crawl two parking stripes – 10 Merkins – Bear Crawl back
Repeatto – 5 sets total – 100 Werkin/Merkins overall
Mossie to Side yard of church by hale bales – Pair Up
Second Thang – Dora for the Legs
Dora – Pax 1 runs about 20 yards only, while Pax 2 does the work – Idea is to turn the work over quickly so that it seems like high intensity work – short run with work mixed in quickly
The work
150 Dips – modify to 100
200 Step-ups – modify 100
150 Lunges – modify to 80
Third Thang – Hill Work for the abs
Warm-up with 25 Rocky Balboa
Bottom of hill Side Crunches 10 each side
Bernie Sanders up the hill
WWI 15 at top of hill
Mossie downhill
Repeat 4 sets
25 Rocky Balboa
Mary
10 Thoracic Spine each side (Right Ell to Left Ell, then right ell to sky. Repeat left side
E2K Elbow to Knee, 10 each side
25 Rocky Balboa
20 Donkey Kick
20 Bird Dogs
Prayers and Moleskin
My summary of our prayers for the morning is also my Moleskin for the day. Our prayers were very full, our hearts seems heavy to a person. Almost every Pax had family or friends with some medical issue. Two had family members going through heart surgery that day. Several had Covid issues. Others had other illnesses. Through the sharing of prayer, we bonded that morning. That bond felt special to me. We talked briefly about the workout and it was a good weekday morning, go to work workout … not too hot, not too cold, just right. We moved fast and worked as individuals and as partners. We had mumble chatter and that is always a great thing (yes even more than Atticus joined in). But the amazing transformation, for me was how we all seemed to take on each other’s story that morning. We were genuinely interested and concerned. Maybe because we were only 10 in the group. Still it just shows we can be stronger together and there is power in the Spirit and the work of the Spirit in F3. Love you brothers. Stay safe … and of course … pray without ceasing and then “rock (metal) on”