BackBlast
The Combine|July 7, 2023|Aldrich|AO – |62° and cloudy
PAX: Star Lord, Motorboat, Papa Smurf, Flat Stick, Skipper, Toto, DOA, Mrs. B, Pregame, Beaver, and Wentworth
Q: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith.
Core principles:
Free of charge
Open to all men
Always held outside
Led in a rotating fashion
End with a Circle of Trust
Mission statement – Plant, grow, and serve small workout groups for the reinvigoration of male community leadership.
Credo – Leave no man behind, but leave no man where you found them.
Disclaimer: I am not a professional – modify as necessary. (I actually think I forgot that this morning)
Warm-A-Rama – Mosey to middle of cement playground area
- Big ones
- Cherry Pickers
- Tappy Taps
- Imperial Walkers
- Sun gods forward and backwards
Pre-Thang – Do 5 times
- Wall sit 30 seconds
- Balls to the wall
The Thang – Mulligan – 4 corner grinder
- Corner 1 – Push group
- Round 1 – 20 merkins, 20 Johnny Bravos
- Round 2 – 20 side straddle hops IC, 20 diamond merkins
- Round 3 – 20 werkins, 20 air squats
- Round 4 – 20 ranger merkins, 20 alternating lunges (10 each leg)
- Corner 2 – AMRAP
- Round 1 – One legged wall sits – alternate legs as necessary
- Round 2 – Monkey Humpers
- Round 3 – Donkey kicks
- Round 4 – Chicken peckers
- Corner 3 – AMRAP
- Round 1 – Apolo Ohnos
- Round 2 – Butt kickers
- Round 3 – Mountain climbers
- Round 4 – Bonnie Blairs
- Corner 4 – AMRAP
- Round 1 – Big boys
- Round 2 – Plank
- Round 3 – Dying cockroach
- Round 4 – Low dollies
OMAHA
Mary
- 53 American Hammer rancid style
Announcements:
- Brush up on Saturday August 19th
- Murphy’s challenge is underway. Started in July and goes through August
- First Friday lunch today
Prayers
LPC daughter eczema issues
Family vacation Colorado for Pregame
DOA leaving Omaha in 1 to 2 months for job relocation. ☹️
Circle of Trust:
Thankfulness – Certainly not something that should only happen once a year, but my birthday is a reminder of how many things I’m thankful for. My wonderful family, friends, F3, health, job, etc. Just a quick reminder to the group to take time out to be thankful for all your blessings.
