The BackBlast:

AO:

b0.0m_town

Pax Names:

Dory, Captain Hook, Pelosi, Fleetwood, Dilbert, Red Hat, Chitwood, Trill

Number of Pax:

8

FNG Names:

Dilbert

Number of FNGs:

1

Intro:

Well I may have read into the 0.0 part of B0.0m town a bit much . This beat down was orchestrated completely without running (not even a mosey). With that said, various forms of crawling would be our way of transporting our bodies this morning from point A to point B.

Warm-o-Rama:

‘-Carry all the heavy coupons from YHC's car to the field. 35 lb barbell, 35 lb kettle bell, 100 lb's of Olympic plates, 100 lb's of dumbbells and a 50 lb heavy bag.
Start with disclaimer, then go from usual warm-ups to awkward and back to usual:
-Sun Gods OYO, Michael Phelps OYO, Tri stretch, Cobra stretch, prayer stretch, 10 Toy Soldiers IC, 21 SSH IC, 5 Sumo squat thrusters IC

The Thang:

‘-a variation of 4 corners: partner up, perform 25 derkins with feet on partners back while they elbow plank, then switch. Then wheel barrel to next corner to perform 25 partner derkins / elbow planks before wheel barreling again; same for all 4 corners. (100 total derkins and about 4 mins of elbow planking)
-ring of pain: coupons mentioned above made up 8 stations, each of the 8 PAX perform an exercise for their station for 60 seconds before rotating to the next until all PAX performed each exercise; 40 lb dumbbell curls or overhead tri press, 10 lb dumbbell front lateral raise, side hops over the heavy bag, 35 lb plate oblique twist, 45 lb plate traps pull up, 35 lb barbell shoulder press, 35 lb kettle bell swing, 10 lb plates side lateral raise.
-Tunnel of love: PAX at the start of the tunnel low crawl under the rest of the PAX down ward dogging it, stopped once all PAX went twice.
-Bear crawl snake back to the 4 corners (cones): formed a line and each PAX snakes or zig zag while bear crawling their way in and out of the line of bear crawling PAX until you get to the front.
-Time to bring the Thunder: while playing the song Thunder by imagine dragons we chopped until we hear Thunder, then we squat for every thunder (91 squats), and perform a lightning fast burpee for every lightning (10 burpees).
-circle up for some ab work: 10 LBFC's, 10 heel touches IC, 10 Austin ass kickers IC.
-And that's time.

COT:

FNG showed great courage today coming out after hearing about F3 word to mouth. John who is a compliance guy, showed great hart this morning and was F3 named Dilbert hence he is a compliance guy.
Dory informed us of all the upcoming events (reformation run stuck out the most for me, craft beer after a run taste so good).
YHC led a serenity prayer (old time favorite), and prayed for Trasher and Cousteau recovery, and all the men of F3 and their marriages.

Naked Man Moleskin:

Chances of Merlot from captain hook were looking good after wheel barrels and side hops over the heavy bag but we just couldn't quit get it out of him. Bear crawl snake drummed up a lot of mumble chatter; it is surprisingly hard, and Chitwood does not bear crawl. We had some impressive low crawls out there in the soupy field at Veterans park; the PAX were hitting it fast and low. Chitwood had a nice drag your legs zombie crawl while Fleetwood took a spider man "I'm not getting dirty" crawling approach. The PAX today had no problem braving the LBFC's which, usually toast many. Bringing the thunder in the end was a good break for the upper body, 91 squats in 3 minutes is a blast!