BackBlast
The Berm|February 16, 2023|Stone Creek Park| AO – | 19°, windy and snowy
PAX: Motorboat, Doppler, Al Borland, Nailed It, Grip n Rip, Kill Switch
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
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.
Warm-A-Rama
- Butt kickers in cadence
- Side straddle hops in cadence
- Runners stretch
- High knees in cadence
- Back stretch – Elbow over knee right and left
Pre-Thang
- Run a mile
The Thang – Split into 2 groups. Group one ran around the tennis court while the other group AMRAP below exercises one at a time until relieved by the running group..
- Coupon jump ups
- Coupon press
- Coupon ranger merkins
- Coupon alternating toe touches
- Coupon bicep curls
- Coupon squats
- Coupon mountain climbers
OMAHA
Mary
- Big ones chosen by Grip n Rip
- Flutter kicks chosen by Motorboat
- American Hammers rancid style, twice around
Announcements:
- Free to Bleed
- F3 Foundation CG Memorial Event tonight
- F3 on tap at the Bearded Brewery on 180th and Q on Friday 2/17
Prayers:
- Mulligan’s son Xavier dealing with addiction, depression, and anxiety
- Mulligan’s mother-in-law and her husband. Pat and James. Pat is in the hospital with serious illnesses. She won’t be making it out of the hospital and will be with God soon.
- Al Borland’s family friend who has an 11 year old son, Ethan, with a brain tumor. He is in the hospital and will be for some time after going through a procedure.
Circle of Trust: This world is for fighters.
Just a quick message about how the world is not for the faint of heart and that every day we need to be ready to get out of bed and fight. Even Jesus had to suffer dearly in this world so we are not exempt from going through trials. We must have the fighter mindset. I appreciate that I get to spend so much time with the HIMs at F3 as they are a group of men that are not afraid to face the hard stuff and work to overcome.