Golden Spike Backblast – RAK edition
February 17, 2023 | Golden Spike AO | Burke High | Weather 4 – calm and 6 inches of powder on the ground
PAX: Tugboat, Little House, Golden Pike, Barbershop, Almost Famous (HATE), Mahomes, Black Flag, Khakis (RESPECT), Tater Tot, Chiclets (RESPECT), Ozark (RESPECT), Vandelay (RESPECT), Wait Time (RESPECT), TC (RESPECT), Oompa, Tuner, Slow Pitch, Cosmo
Q: Room Service
Room Service welcomed the PAX, gave the mission of F3, recited the 5 core principles and verified that he was not a professional. The PAX moseyed to a semi clean spot of the beautiful Burke High parking lot for some warm-a-rama
Warm-A-Rama
Windmills – 10IC
Big Ones – 10IC
Imperial Walker – 12IC
Sun Gods – 15IC (forward and back)
Cherry Picker – 15IC
PAX moseyed over to Burke Stadium to get right into the Thang, trudging through snow as deep as 10 inches in spots. We arrived to an untouched Burke stadium with FRESH snow. Regret started to set in for the PAX that wore running shoes with regular socks – I apologize
The Thang
The PAX broke up into 3 groups of 6 for a partner 3 mangrinder with arm exercises on one goaline/track and leg exercises on the other end of the field with a push group in between. YHC was hoping for a Slurpee to catch on (sliding burpee) but when performing the exercise this was modified to a merkin at the 50 when running each direction. Exercises were as follows:
Station 1:
Merkins
Alternating Shoulder Taps
Sun Gods
Werkins
Carolina Dry Docks
Cherry Pickers
Chuck Norris Merkin
Baby Dips
Station 2:
Air Squats
Lunges
Johnny Dramas
Copperhead Squat
Apollo Ohno
High Knees
Side Straddle Hops
Monkey Humpers
6MOM:
LBC’s – 20IC
ETK – 15/side
Heel Touches – 15IC
Flutter Kicks – 15IC
Frozen Freddies – 15IC
2 minute plank – 30 seconds straight, 30 seconds Chilcutt, last minute rotating between leg up, arm up and finished with a Chilcutt
COT: February 17, 2023 is Random Acts of Kindness Day; I can’t think of a better time for our world to practice more kindness. A small gesture can go a long way and has a way of starting a pattern of kindness when you pass it on.
Announcements:
TClaps to all of the men that helped with the CG event Thursday night. You gents did an amazing job and set the bar very high for the first event.
TAPS:
Tuner led us out in prayer
Stay Clean!
Room Service
