BACKBLAST 09–27–2024 – The Mick’s Hurricane Beatdown 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 – 61 deg F Overcast
Pax – (6) The Mick (QIC), Roadshow, Optimus, OCB, Dr. Ruth, Pac Rat
Warm-up
10 Slllloooooowww Abe Vigoda
10 Slllloooooowww Bean Picker
10 Arm Circle Complex (Michael Phelps, Seal Clap, Overhead Clap)
10 Toy Soldier
10 IST
10 Hillbillie
Mossie to Death Row
First Thang – The Wall
• Do each round 4 times (60 reps each move)
• 15 8 count Step-ups
• 15 Incline Merkins
• 15 Dips
Second Thang – The Parking Lot
• Do each exercise for 3 sets (Total of 60 reps)
• 20 Coupon Pullovers – run to middle of lot 3 burpees
• 20 Bench Press – run to middle of lot 3 burpees
• 20 curls – run to middle of lot 10 Bonnie Blair
• 20 Military Press – run to middle of lot 10 Bonnie Blair
Third Thang – Mary (yes Mary. I rarely do…)
• 15 Freddy Mercury
• 10 Bay City Scissors
• 15 Low Flutter
• 10 LBC’s
• 10 WWII’s
• 10 Side Plank Leg Raises each side
Moleskin
There was almost no mumble chatter this morning. I should have made the reps 75 since that is hurricane force wind. Oh well. Everybody was busy grunting and groaning anyway. And When we were all done everyone went their ways. It was a great morning for a workout. I was honored by how hard everyone worked. I have only been around Dr. Ruth a few times but he put in the work today – well done. Pac Rat went fast as always. OCB was as strong as always. Roadshow pushed all the way to the end as always. Optimus was my Pax of the day, the whole package of well-paced and strong.
Great work everyone. Thanks for playing along with my Q.
The Mick
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