• Post Type: Backblast
  • When: 08/16/2021
  • AO: The Sandlot
  • QIC: Sargento
  • FNG's:
  • PAX: JK2, Flintstone, Nutria, Captain Stubing, Bob the Builder, Folgers, Cinderella

8 HIM beat the fartsack to start their week off strong and YHC had a plan. No running (at least not much)! 5:30 came and the disclaimer was given. This is what happened…

Pledge of Allegiance

Warm Up – the patented R over L, Don Q’s, Goofballs, Grass pickers

Mosey down toward the center of Martha’s House. We stopped at a conspicuously flat and open spot in the parking lot for everyone’ favorite ab blaster song, Bring Sally Up. Score!

Move from there to a grassy area close by for The Bruce Lee in which we did 20 reps of each and 3 sets of each.

  • American Hammers
  • Leg Raises
  • LBCs
  • Heel Touches
  • Crunchy Frogs
  • 100s – this was from the exicon on the F3 website which didn’t have an explanation. Even Flintstone didn’t know what it was so I asked for a substitute. I can’t remember what the substitute was.

After that swoletastic routine we took a fellowship mosey over to the parking lot with curbs. This is where we did Doracides. Partner up and while #1 does the suicides, partner #2 exercises. The exercises were

  • 100 Merkins
  • 200 Freddy Mercury’s
  • 300 Rocky Balboa’s
  • 400 Air Presses

We got through most of this but had to cut the Air Presses short to mosey back to the start in time. Thanks to Ball Joint for the opportunity to pinch hit. Heal up quick brother!

Announcements – Labor Day workout in McAdenville, JJ5k

Prayer Requests – JK2’s 2.0, Whoopee’s family, Watts Up, Gastone, Stroganoff, Queso & all football players, school starting

Thanks for the opportunity to lead men, Aye!