BACKBLAST 03-28–2024 – The Mick’s 4-10’s Beatdown at The Hub
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 – 29 deg F, cloudy, overcast
Pax – (10) The Mick (QIC), HHH, Scarecrow, Class Act, Rusty, Atticus, Peyton, Klinger, Pac Rat, Al Gore
Warm-up
10 Arm Circle Complex (forward, backward, overhead)
10 Slllloooooowww Abe Vigoda
10 Slllloooooowww Bean Picker
10 Hillbillies
Mossie to the Light Poles along the MO7S
First Thang – 4-10’s
We ran down 4 light poles stopping at each light to do 10 reps of the prescribed exercise (4 sets of 10 = 40 reps). Once at the other end a new exercise is prescribed, and we went back 4 light poles with the 4 new exercise and 40 more reps. Then repeat 5 times for 10 total exercises and 400 reps. The exercises were:
1. Merkins
2. Squat Troopers
3. Right Hand High Merkins
4. Bonnie Blair
5. LBC with Elbow to opposite knee
6. American Hammer
7. Left Hand High Merkins
8. Bonnie Blair
9. Inclined Merkins (on high hill)
10. Straddle Jumps
Second Thang – Squat–a–cide
• Squat-a-cide 1-7 on the parking lot
• Mossie to the flag
Third Thang – Mary (Not my thing but we had 4 minutes to go)
• 10 Freddy Mercury
• 10 Low Dolly
• 10 Rosalita Whips
• 10 Freddy Mercury
Moleskin
There was a lot of fun-loving mumble chatter when we started. Good banter about the Beatdown and as AlGore says, “I see where you are going with this.” In the end we did 160 merkins and no one complained. I felt compassionate though and left out the round of burpees, doing more abs.
I saw Klinger occasionally out of the corner of my eye. The man knows how to do a perfect merkin. I like his form and was impressed his grit, making him my Pax of the Day. Before we started Al Gore put on his weight vest, so then I did, and then so did Scarecrow. Was on the fence with the vest, but awesome job men doing 160 merkins vested. In fact, awesome job all for doing 160 merkins, I know that is always a challenge for Pac Rat’s shoulder, but he gets them done like a champion.
Class Act was out, must be spring break. Always great to have Classy with us, but he was quiet. I guess he said all he had to say on Band last night when he waned philosophically. Atticus, HHH and Peytonseemed to finish each evolution first. As they battled, they managed to get strength and cardio by racing(even though I kept saying it’s not a race). Rusty hung in the back with me, but then that is how I know he did the exercises with good form. Welcome to the back of the class Rusty, you can hang with me anytime.
I liked this beatdown. Good for body tone and your Fitbit or Garmin step count. I do not often Q at The Hub anymore, but it is always a pleasure and an honor to have charge there. Thanks to the 9 who came out to play.
Prayer (TAPS)
We prayed for family members who are recovering from serious illnesses or procedures including Lights Out M and daughter, The Mick’s father, Pac Rat’s Father-in-law, and Bozo’s family. We asked for an open heart and mind as many reflect on the Passion this weekend.
The Mick