BACKBLAST 05–24–2024 – The Mick’s Suicide Circus at Troy
F3 Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership
F3 (5) Pillars – (1) Free of Charge, (2) Open to all Men, (3) Held outdoors, (4) Peer led in a rotating fashion, (5) Ends with a Circle of Trust (COT)
“Leave no man behind, but leave no man where you found him”
Weather – 56 deg F sunny
Pax – (6) The Mick (QIC), OCB, Coors, Pac Rat, Goon, Optimus
Warm-up
10 Arm Circle Complex
10 Slllloooooowww Abe Vigoda
10 Slllloooooowww Bean Picker
10 Toy Soldier
10 Hillbillies
10 Apollo Ono’
First Thang – Suicide Circus
We did a Suicide with an exercise. Then we did superset moves before doing the next suicide. Each Suicide was across the parking lot south to north. We stopped at each parking lane (2), stopped at the north end, then hit the parking lanes (2) again. So the suicide had 5 stops
Suicide 1 – 10 Merkins (50 total)
2 sets
• 10 IC- Chest Press
• 10 CC – 2 Arm Row
• 10 IC Standing Chest Press
Suicide 2 – 10 Box Jumps (50 total)
2 sets
• 10 – Weighted Squats
• Suitcase Carry across parking right hand down, left hand back
• 2nd set Little Man in the Woods
• 10 – 8 count step ups
Suicide 3 – 10 Dying Bug (like a LBC with hand touching opposite heal then flap jack)
2 sets
• 10 4 count – American Hammer OYO
• 10 – WWIII’s
• 10 IC – Weighted Low Flutters
Second Thang – Suitcase Carry.
• 10 Right Arm Row
• RH Suitcase Carry across parking lot
• 10 Left Arm Row
• LH Suitcase Carry back across parking lot
Cool Down Thang
Carry the Coupons back
Moleskin
This Backblast is 6 days late, so I am not going to dwell on the Moleskin. I will say I tried to come up with something Coors would struggle a little with, since the previous Friday he dished it out because he was feeling his fitness was starting to lack. I hope I accomplished my mission of an above average intensity. Coors led the pack once again. Running not jogging through each suicide. Pac Rat was not happy with all the reps with Coupons, but he did the work. OCB and I were on the same wavelength, kept a steady pace and kept pushing each other. Goon finished the Beatdown and did one more Box Jump at COT, I loved it, great enthusiasm. Optimus was as strong as any of us this morning, same as always. No Beatdown can hold down Optimus.
Great job the Friday men of Troy
The Mick
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