HEAVY METAL BACKBLAST: Hamilton Edition

Temp: 27 degrees, pretty decent morning… Only one layer of gloves! 

PAX: Samples (RESPECT), Folsom, Frosty, Baby Grand, Rollbar, STELLA! Brazilian, Bloodshot, BetaMax, Saferide, Rancid, Othello – 12 HIM

Q: Othello

No FNG today –  Othello presented the 3 F’s, the mission statement, the five core principles, and the disclaimer. 

“You can fume at the world if you like. You can also use your words, art & gifts to let us in. Build us a bridge to where you are.” – Lin Manuel MIranda 

Mosey – The PAX moseyed towards the stage to drop off weights and then moseyed around Stinson Park and ended back on the stage. 

Warm-A-Rama:

20 (IC) SSH

20 (IC) Sun Gods – 10 forward, 10 backward

20 (IC) Monkey Humpers

15 (IC) Tappy Taps 

The Pre – Thang: 

Ten Duel Commandments – Plank / Merkin on Weights 

  • Merkin on each number, Plank during the Commandment 

Helpless – AMRAP Circuit – All exercises were in AMRAP and to the beat of the music… Q lead to help PAX stay with the music.

  • Air Squats
  • Curls
  • Air Squats
  • Curls 
  • Air Squats/Tricep Extension
  • Curls 
  • Air Squats  

The Thang: 

Partner up!

  • Pax moseyed down to the field where four cones were set up in a square formation. 
  • PAX left their weights at one end of the square.
  • In partners, they traveled down to the other end of the square, switched partners and traveled back to the other end (where they left their weights). 
  • In partners, they decided which weight exercise to do 10 reps of.
  • In partners, they traveled to the other end of the square and back while doing the next travel exercise. 
  • Travel Exercises: 
  • Back carry
  • Wheelbarrow
  • FireMan carry

RINSE AND REPEAT until Q moved to the exercise.

  • PAX lined up at one end of the square and sprinted BEAR CRAWLS to one end and back… 
  • PAX did CRAB WALKS to one end and back.

#mumblechatter – The PAX was impressed with Rollbar bear crawl sprints… he was added to the list of talented bear crawlers of F3.

 The PAX did the BRIDGE OF HATE.  

#mumblechatter – Oh, you could only imagine… but it was a success! 

6MOM: 

All exercises were in AMRAP and to the beat of the music… Q lead to help PAX stay with the music.

Cabinet Battle #1

Team Jefferson 

LBC

Star Fish

Team Hamilton

Low Dollys

Pickle Pushers

The Reynolds Pamphlet 

Freddie Mercurys

American Hammers

Announcements/Prayers:

Blood drive Friday

Happy Hump Day

Ruck event, 230, 5hr ruck, KC, reach out to Rollbar

Prayers to all the PAX of Omaha and Lexington

CoT Message from the Q: 

I realized that one should not continue to be in a state of negativity and embrace the positives and move forward. It’s getting back into the routine of life to progress forward. 

I had a difficult start of the week and came very close to backing off Q-ing this morning, so having fun this morning with you all was important. 

Lin Manuel Miranda had to always push forward in his life and faced a lot of challenges. He continued forward and made one of the most successful broadway shows in history and challenged the arts community by showcasing the importance of representation in theatre.

Self reflection is always important in addition to connecting with those who could *lift* (get it? Buddy body exercises? haha), who could lift you up!

“You can fume at the world if you like. You can also use your words, art & gifts to let us in. Build us a bridge to where you are.” – Lin Manuel MIranda 

Awesome morning, gents!

Aye!

Othello.

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