BACKBLAST 07–17–2023 – At the Hub – The Mick’s LTA (Legs, Tits and Abs) Beatdown at Patmos
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 – 63 deg F partly cloudy and warm
Pax – (8) The Mick (QIC), Fat Tire, OCB, Pac Rat, Al Gore, Optimus, Bob Villa, Gummy Bear
Warm-up
10 Small Arm Circles Complex
10 IST
10 Hillbillies
10 Toy Soldier
First Thang – Chin-ups/Pull-ups
Mosey to Playground – 4 sets of Chin-ups – your best number of reps plus 1
Mosey around the Playground and head back to the Amp
Second Thang – Leg, Tits and Abs
• Put coupon on Amp Level 3
• Box jump whenever moving up a level
• 3 Sets of each round of 3 exercises (27 total exercises)
• After finishing at Level 5 mosey to the bottom and wait of the 6
Lower Level | Level 3 | Level 5 |
20 Motivators IC | 20 Bench Press OYO | 20 Leg Raises IC |
20 Campbells Dance Party OYO | 20 Bench Pullovers OYO | 20 Low Dolly IC |
20 Apollo Ono IC | 20 Seated Horizontal Bench Press | 20 WWII’s OYO |
That’s all folks – Mosey to the Flag
Moleskin
This Beatdown featured a new dynamic on the legs (least in my experience). Instead of the typical squats and lunges we used other more dynamics moves to work our legs. The mumble chatter included comments about how Campbells Dance Party and Apollo Ono’s can really suck when you do enough of them. (My gluts and legs are very sore tonight) The routine was very simple. 3 exercises, 3 sets and then 3 new exercises … etc. When we went to the flag there was no more time, but more than 1 Pax thought we had time to go.
The morning started with someone noticing Gummy Bear got his ears lowered … except Gummy Beardid not know what the saying meant. Later, we spent time in the amp trying to answer my 70’s question: Can you say “Tits” anymore or not? I was more concerned putting that word in social media than I was vulgarity. Maybe it’s because of George Carlins 7 words you can’t say on tv or radio bit from the 70’s (note: Gummy Bear did know what Tits meant.)
Prayer
We prayed for health for The Mick’s Dad losing to bladder cancer, for wisdom in our work and for strengthin our roles as men as leaders.
See you in 12 days at Troy…
The Mick