Ironwood Backblast – Til’ I Collapse
Monday, October 23, 2023
F3 Omaha, Ironwood AO
Memorial Park
57 °, 10mph wind
17 PAX: Rooster, Polaroid, Joe Buck, Good Lookin, Hipster, No Cry, Hindsight, Rocket, Demogorgon, Othello, U-Haul, Canary, Da Vinci, Chaw, Julep, Cyclone, Sputnik
QIC: Sputnik
530 – WELCOME, BROTHERS!
F3 – Fitness, Fellowship and Faith
It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male
community leadership.
5 Core Principles. Introduction and disclaimer.
No FNGs.
Mosey to Basketball Court, though the PAX are all amazing, its never not going to be weird being the six AND Q-ing a beatdown.
WARM-A-RAMA
10 IC – Cherry Pickers
10 IC – Tappy Taps
20 IC – Side Straddle Hops
10 IC – Big Ones
Mosey to the Hill
PRE-THANG
11s
We did Carolina Dry Docks at the top of the hill and Jump Squats at the bottom. PAX were focusing on the workout with mumblechatter being dangerously low UNTIL …. The sprinklers blast us and I call a slightly early OMAHA to avoid getting drenched. Energy was high after this point, thanks Sky-Q!
THE THANG
3 Man Grinder
PAX count-off by 3’s
Perform all exercises at each station until Push
Station 1 – Basketball Court
- Bobby Hurleys
- Wild Man Squats
- Air Squat
- Alternating Lunges
Station 2 – Upper Parking Lot
- Alternating Shoulder Tap
- Plank Jack
- Freddie Mercuries
- Mountain Climbers
More than a year into this journey, I still have trouble communicating the 3 man grinder. What was supposed to be a grinder within your group of 3 turned into an amorphous blob of PAX running up and down between the stations, and you know what? It was awesome.
POST THANG
Til I Collapse
Having just got back from a DC business trip, I went to the F3Capitol backblasts and stole this exercise from them. I turned up Til I Collapse by Eminem. PAX merkin’ed to the beat until they could merkin no more and then collapsed, immediately switching to 15 big boy situps to rest their arms. After the big boy situps they repeated the process until the 4:58 of expertly rapped prose was finished.
We moseyed back to the flag and counted off 17 PAX.
END
Count-off. Video Name-O-Rama. Announcements. Prayers.
COT – Don’t assume that you know how people are feeling, communicate and you could save a lot of unnecessary anxiety.
SYITG!
Aye,
Sputnik
