Backblast: Back to the Grind

5/28/2019, WILD KINGDOM AO

PAX:  FDIC, Tonight Show, and Hard Hat

Q: Hard Hat

The weather was around the low 50’s with a strong wind and plenty of rain after quite the lightshow and pounding of hail. The PAX moseyed towards the restrooms in search for some higher ground.

Warm-a-rama

SSH 20 IC

String Rippers/Tappy Taps 10 IC

Tater Taps 10 IC

It wouldn’t be a warmup for a grinder without:

Pickle Pushers 15 IC

Monkey Humpers 20 IC

Mosey to the dam for the Thang

GRINDER

The Grinder is 3 rounds of 8 exercises with the number of reps increasing each round. To break things up, a run and/or some other moving exercise will occur in between rounds. To prep for round 1, we needed to bear crawl from the end of the dam to the first bench.

Round 1:

Joe Louis x 10 IC

Air Squats x 10

Merkins x 10

Jump Squats x 10

Mountain Climbers x 10 IC

Alternating Shoulder Taps x 10 IC

Joe Louis x 10 IC

(Forgot the burpees for Round 1)

Run to the other end of the dam for Round 2:

Joe Louis x 15 IC

Air Squats x 15

Merkins x 15

Jump Squats x 15

Mountain Climbers x 15 IC

Alternating Shoulder Taps x 15 IC

Joe Louis x 15 IC

Burpees x 10 OYO

Zombie walk then switch to crab walk to around mid dam, then run to end of the dam near the trees (in case the lightning came back). Round 3:

Joe Louis x 20 IC

Air Squats x 20

Merkins x 20

Jump Squats x 20

Mountain Climbers x 20 IC

Alternating Shoulder Taps x 20 IC

Joe Louis x 20 IC

Mosey back the parking lot to wrap up the thang.

10 burpees to complete round 3

6 MOM:

T bombs 10 IC à Freddy Mercurys 15 IC à Plank Jacks 15 IC à American Hammer 25 IC à Flutter Kicks 20 IC à and 5 burpees to help the blue sky shine through the clouds.

Circle of Trust:

  • Announcements: Book club starting next Tuesday at coffeeteria
  • Although Memorial Day is over, let’s continue to recognize and appreciate the sacrifices that our service men and women make to give us the freedoms that we have. Check out Sgt. Will Gardner on Netflix for a good film that peeks into the struggles of some veterans suffering from PTSD and homelessness.
  • Reach out to those that you love and maybe haven’t seen or spoken with in a while. Don’t be afraid to ask for prayers if you or someone you love is struggling with difficult times. The support of your F3 brothers is tremendous. 

Aye!Hard Hat

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