Wild Kingdom Backblast

5/19/2020, 52 degrees with light mist in the gloom

PAX: Mufasa, Nitro, Tonight Show, Tuna Fish, Ladue, Wait time, Stretch, Slow Roast

Q:  Hawg

Normal mission and purpose statements stated followed by a strong disclaimer; this will hurt so adjust as necessary. Group size and social distancing adhered to. This workout was designed by the Plague so there was much complaining and gnashing of teeth. Purposefully chose this workout to avoid burpees. Bad decision!


  • Side Straddle Hops x 25 IC
  • Goof Balls x 20 IC
  • Imperial Walkers x 20 IC
  • Jump Tucks x 10
  • Bonnie Blair’s x 20 IC

Pre Thang

  • Groiners x 20 IC
  • Mahktar N’ Diayes x 10 IC
  • Chili Jacks x 20 IC

The Thang

This is a one man grinder but you will want to pair up with another PAX to keep you motivated and driving forward. After each exercise run to 25 yard line and back before starting the next exercise.

Round 1

Merkins x 20

  • Copper head Squats x 20 IC
  • Werkins x 20
  • Bobby Hurleys x 20 IC
  • Shoulder Taps x 20 IC

Round 2

  • Diamond Merkins x 15 IC
  • Lunges X 10 IC
  • Dying Cockroaches x 20 IC
  • Ponzi Pinchers x 20 IC
  • Mountain Climbers x 15 IC

Multiple rounds completed before Omaha was called

6 MOM- LBCs, Box Cutters, and American Hammers

Circle Of Trust

As this pandemic stretches into the third month, many are stressing over when we will return to normal. I think that normal as we know it will never come back. We automatically take this as a negative and it only worsens our stress and anxiety. We can choose to be consumed by these changes to our lives or we can embrace the changes and be part of the solution. One thing that I have heard over and over since joining F3 is the mantra “We own the gloom”. I realize that this is referencing our early morning workouts but why not stretch this to mean our current situation as well. As HIM, we should be even stronger leaders physically, mentally, and spiritually as we help define what the new normal will be for us, our families, and our jobs. Rather than just own or tolerate the gloom, we should embrace it and be the agents of change that will make us all not want to go back to the pre-Covid normal. We should look for the silver lining in every bad thing we think is coming out of this quarantine time.

As an example, pre-Covid, I traveled by air an average of 6 times per month and averaged 12 nights in a hotel.  The Covid shut down my travel. I flew for the first time this past Sunday. I am not going to lie, I enjoy traveling and working with my teams in the field. But, I did this at the expense of my relationship with my wife and my family. I just assumed that my job was more important than my family. Because I was forced to stop my travel, I am spending more time with my wife, talking to my kids and parents more than I ever did before, and do not miss getting on an airplane. 

Tomorrow is my 31st wedding anniversary, I was previously scheduled to be in California all week. Now, I will be at home spending quality time with my bride. That will only make my relationship stronger and help me make it another 31 years. No matter how bad our current circumstance or situation, there is always a silver lining. Embrace the gloom and be an agent for positive change! 

Keep accelerating!

Fomaha - 3648 posts

Our mission is to plant, grow and serve small (free) workout groups for men for the invigoration of male community leadership.


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