The BackBlast:

Intro:  John Wick is a man of focus, commitment and sheer will.  Just like the men of Safari!

Warm-o-Rama:

We used the warm-0-rama as a chance to move from one ‘Chapter’ to the next, reviewing the exercises to be performed at each once the rotation began.  20 SSHs, 10 Windmills and 10 Imperial Walkers.

The Thang:

Each Chapter was an isolation of muscle groups (Focus was arms/chest;  Commitment was quads and calves; Sheer Will was abs).   We moved from one Chapter to the next, performing the indicated exercises.

Round One

FOCUS:  50 Shoulder Taps, run to

COMMITMENT: Bolt 45s, run to

SHEER WILL:  15 Marionettes.  Then, run a lap down the stairs to the lower parking lot and around the island and back to Focus for round 2.

Round Two

FOCUS:  20 Dive Bombers, run to

COMMITMENT: 20 Ballerinas, run to

SHEER WILL: 25 Reverse Crunches.  Another lap down the stairs and around the lower parking lot, back to Focus for round 3.

Round Three

FOCUS:  15 T-Merkins, run to

COMMITMENT: 20 Bonne Blairs each leg, run to

SHEER WILL: 15 Zombie Crunches each side, then another lap around the lower parking lot, and repeat from the beginning

We completed all of the Chapters (DigEm and Babyface were crushin’ the pace!), and with a few minutes left we returned to the flag for a minute of Marys while waiting for the Six and then finished with 2-minutes of dips on the curb (10 reps / 5 second rest and repeat).  Two minutes sure did seem like a very long time for the PAX, but we all made it!  Gold Coins earned by all!

COT:

We talked about upcoming events (Geppetto’s fundraiser on 15 Feb. and Man Weekend 13-15 March.  Also, the 3rd F breakfast tomorrow morning at Traditions where The Mole is sharing his story.  Prayers lifted up for Doubtfire’s family to fend of the flu, bronchitis and other wintry ailments, Shearapova’s M’s ongoing battle with cancer and Legionnaire’s sister’s battle with cancer.   Also, praying for us as leaders in our families and communities to do God’s will, and to continue to strengthen our minds and bodies through our F3 fraternity.

Naked Man Moleskin:

How does YHC capture the spirit of the HIMs who were there today?   Tough challenge.  But, we learned that Outbreak has a quiet and devious sense of humor, very Ninja-like.  Rest Stop just keeps pluggin’ away and doesn’t stop smiling.   Babyface brought the intensity today (he usually does, but it was evident in today’s BD).  DigEm actually believed that their were some exercises that YHC performs better than him (he’s so kind and naive!).  Harp is like a steamroller in motion.  He’s just a powerful human.  Scary.  Orvis is keeping his attendance record on pace to be Rookie of the Year (certainly of the month!).  I don’t think he likes me anymore.  Doubtfire had it turned up to 11 today.  He’s back!  And Carmen San Diego is the classic ‘show up, line up and shut up’ kinda guy.  Definitely leads by example.    YHC is blessed to have so many role models for all three F’s.  Thanks, guys!