BackBlast
Coronado|April 10, 2023|Mission Park|AO – |52° and cloudy
PAX: Obi-Wan, Paramount, Brad Pitt, Lincoln Log, Erkle, Griswold, Chippendale, Picasso, Golden Pond, Fine Print, High Hat, Muffs, Escobar, Taxman, Pit Stop, Longneck, Kickstand,
Q: Mulligan
Mulligan introduced himself and explained this is F3 – Fitness, Fellowship and Faith and our mission is to plant, grow and serve small workout groups for men for the invigoration 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: I am not a professional – modify as necessary. (I actually think I forgot that this morning)
Warm-A-Rama
- Big ones
- Runner’s stretch
- Michael Phelps
- Tappy Taps
Pre-Thang – Each about 20 yards
- Lunge walk
- High knees
- Open and close the gate walk – alternating legs
- Butt kickers
- Small bunny hops
The Thang – 3 person team “relay”
Station 1: To start, teammates do 20 merkins together. 2 teammates run to next station and 1 stays and AMRAPs the following:
- Air squats
- LBC
- Cherry Pickers
- Chuck Norris merkins
Last round, 2 teammates do 20 merkins and both run to next station and pick up 3rd teammate at station 2.
Station 2: The 2 teammates do 20 mountain climbers IC. 1 member runs to next station and 1 stays and AMRAPs the following
- Apolo Ohnos
- Low dollies
- Side saddle hops
- Werkins
Last round: The 3 teammates do 20 mountain climbers IC. All teammates run to station 3.
Station 3: The 1 teammate does 15 pull ups and goes back to station 1
Last round. All teammates do 15 pull ups together and head back to station 1.
OMAHA
Mary
- No Mary
Announcements:
- 4/22/23 – 5 Year convergence. All week there will be lunches and happy hour opportunities to meet up. For SW Omaha, it’ll be at Oscars
- New AO launch at Russell Middle School at 172nd and Q in May on Thursdays. There will be pop ups leading up to the official start date.
Prayers:
- For Swiper’s family for Delilah.
- Picasso’s neighbor is having back surgery
- For Mulligan’s son Xavier for depression, anxiety, and addiction
Circle of Trust: The importance of positive self talk
