The BackBlast:

AO:

clinic

Pax Names:

Gilligan, Good Hands, Hot Mic, Bo Berry, Doddy, Trust Fall, Stopwatch, Daddy Daycare, Tardy, Fleetwood, Mandals, Band Camp, Hooch

Number of Pax:

15

FNG Names:

Isetta Roketa, Stitch

Number of FNGs:

2

Intro:

FNG returns from behind the cars. “You didn’t puke on your hands did you?” “No” [fist bump]

Warm-o-Rama:

Mosey one lap behind the stage and around the bottom of the amphitheater. Circle up on the stage for disclaimer and explanation of the Clinic Count – number off, hold starting position until it's your turn, count PAX sequentially (1-15 this morning) and perform one rep of the exercise when you say your number. First Clinic Count – hold plank, perform 'mercan. Completed Warm-o-rama with 25 SSH IC to shake off the last few ounces of inertia, 10 Dancing Bears IC (there were a lot of giggling bears, too) to gain our balance, and 10 slow Windmills to stretch out those cold-morning tendons.

The Thang:

‘- Crabwalk down the stairs to the wide sidewalk on Arnold Mill. Clinic Count (hold plank, perform 'mercan)
– Backward run up the hill to encircle the dormant park fountain. Clinic Count (hold air chair, perform squat jump) – An observant PAX at this point noticed the entertaining resemblance to a man-sized game of Whac-a-Mole, as heads popped up above the fountain shrubs. Thankfully, no one brought a mallet today.
– Mosey to the sacred stone memorial benches, perfect for 40 Dips OYO (no disrespect to our departed heroes intended)
– Long Mosey over to Chattahoochee Tech top lot. Circle up and plank for the six. Clinic Count (hold plank, perform 'mercan)
– Mosey around the bend to the bottom of the hill for Dora 1-2-3 Instructions for 100 BBS. 200 Over-Head Claps. 300 Squats. Partner up. Partner One begins the 100, 200, 300 reps at the bottom of the hill, whilst Partner 2 Bear Crawls up the hill and Crab Walks Down. With an odd # of PAX, YHC elected to give it a go all by me onesie – made it to 120 Squats about the time each partner group finished all their reps. Major quad burn at this point – so good! Brief recovery, and we were off to cycle back down.
– Mosey to the top of the hill and circle up in top parking lot for Clinic Count (hold plank, perform 'mercan)
– Mosey to the park fountain, where we awaited the six with 20 lunges (10 each leg), 30 dips, and a brief incline plank. Clinic Count (hold incline plank, perform incline 'mercan)
– Mosey to the stage with 3 minutes remaining. 15 Dolly's IC, 20 LBC's OYO, and 50 Air Chair Raise da Roofs OYO (a full body workout – should have made it 100).
– Back to the Flag

COT:

We are lifting up our brother, Mandals, as he and his family mourn the loss of a close friend, Elaine. Prayers for healthy mourning as they remember, give thanks, and move ahead.
We remember Three's Company as he endures and recovers from surgery on the knee he twisted on the job (fireman) a couple weeks back.
PAX were reminded to take full advantage of the fellowship of other men around the COT and elsewhere, and to intentionally fight the urge to isolate ourselves. We get up early to readily endure physical discomfort at a beat down, but it may be even more difficult to willingly submit ourselves to emotional discomfort and drop our pride. Life is not meant to live in isolation, brothers. Let's be of good courage, open up, and carry one another's burdens.

Naked Man Moleskin:

What a joy to see my B-I-L, Tardy, and my bros Daddy Daycare and Hot Mic return to the F3 Cherokee gloom! Stopwatch returns from the DL and seems to have not missed a beat (tougher than nails), and just in time for his VQ Wednesday. Only Stopwatch could have surgery, take 7 weeks off, and come out of the gate smokin' like a bottle rocket, taking names, and ready to throw down his VQ! Doddy – proud of you for becoming a regular and not just sticking to Saturdays only. Gilligan – what a pleasure hosting you while you're in town, brother. F3 B'ham has definitely prepared you well. Great to meet Bo Berry and his FNG, Stitch (who sells medical equipment commonly associated with hernia repair) this morning – we hope you both become Clinic regulars, too. Let it be known that Stitch has very good manners, fighting valiantly to hold in his spewage until after the COT. Oh, yes, it was difficult to hold it in, but he politely exited to the other side of the parking lot to spill some merlot! Came back over to the circle a pound lighter, yet resolute to return to the Clinic soon. Way to push hard, brother. Trust Fall – post # 4 in is first 8 days of F3. Beast mode. FNG, Isetta Roketa, posted without his inviting PAX, Jungle Love, who ironically couldn't post due to car trouble! Isetta Roketa loves working on bad-a muscle cars, so we named him after Steve Urkell's little nerd mobile. Fleetwood – my life is more robust when your smiling face is near. I cannot WAIT to give you RESPECT in the COT this spring. Mandals and Band Camp – you've become my brothers, as we've shared many a Monday pushing hard together on these grounds. Thankful for all of you men posting this morning and being a part of my circle. Let's "about face" and take that influence outside, to the larger Amphitheater of life, for the glory of God and the good of all He places in our path.