My BackBlast
Heavy Metal|November 15, 2023|AO – Stinson Park |41° and clear
PAX: Bobsled, Woody, Caruso, Yellow Snow, Dabo (down range), Snidley, Space Bar, Demogorgon, Hipster
Q: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith.
Mission statement – Plant, grow, and serve small workout groups for the reinvigoration of male community leadership
Core principles:
Free of charge
Open to all men
Always held outside
Led in a rotating fashion
End with a Circle of Trust
Credo – Leave no man behind, but leave no man where you found them.
Disclaimer: We are not professionals – modify as necessary.
Warm-A-Rama – Middle of the park
- Tappy Taps
- Big Ones
- Imperial Walkers
- Cherry Pickers
- Michael Phelps
Pre-Thang
- ½ mile mosey. Twice around the park
The Thang – 3 station grinder
- Round 1
- 10 man makers – 4 count
- 20 alternating lunges
- 15 LBCs IC
- 15 dumbbell kickbacks
- 15 goblet squats
- Run a lap
- Round 2
- 15 chest flies
- 15 deadlift
- 15 low dollies
- 20 overhead dumbbell extension (10 each arm)
- 20 alternating dumbbell side lunges
- Run a lap
- Round 3
- 15 dumbbell presses
- 20 alternating reverse lunges
- 15 Bicep curls
- 15 skull crunchers
- 15 dumbbell Johnny Dramas
- Run a lap
OMAHA
Mary
- Low dollies
- Frozen Freddies
- American Hammers, rancid style
Announcements:
- Heartland hope Thanksgiving Pantry from 9AM to 1PM on Saturday 11/18
- Turkey trot on Thursday 11/23.
Prayers:
- Woody’s step grandson. He has ongoing heart and kidney issues. Surgery in February.
- Hooah and his family as his mom passed away
- Snidley’s Mother in law, Donna, her lung transplant rejection
- Hipster sister Marilyn who continues to have dementia struggles
- Bobsled’s aunt Jen passed away.
- Prayer of thanks for Mulligan’s son, Xaviers, continued sobriety.
Circle of Trust: Practice Patience
A bit of a pep talk, mainly to myself, but also to anyone else that could relate to be more patient. I retold a story of getting frustrated with my dad which just reminded me that I have a problem with being patient and being open to others opinions and thoughts. I need to remember to practice patience and understanding more.