The BackBlast:

AO:

vineyard

Pax Names:

Doddy, Mouth 2 Mouth, Beater, Silverado, Tiny Tat, Lexi, Pie Bar, Drumstick

Number of Pax:

8

FNG Names:

Number of FNGs:

0

Intro:

I am heading to Bentonville to lead a beatdown this week. Practice Q

Warm-o-Rama:

I am prepping for a trip to Bentonville. This will be the first BD during the week up there. The challenge is we meet in a field with no benches, no stadiums, and no structures. With that said, I needed to come up with a BD that has little to no running and we can't use structures.

The Thang:

Warmup: 25 Side Staddle Hops
Michale Phelps
Sun Gods
Turning windmills

Inchworms
Soldier Walk
But kickers
Sumo Squats

Partner carry on your toes
2 burpees swap and back
Plank Singe Leg squat 15 each leg
2 burpees swap
But Sniffers 10 each swap-
2 burpees swap
10 long jump burpees
Partner pistols
2 Burpees
10 Toe sniffers 3 count
2 Burpees

Star Jumps
2 Burpees
LBCs
2 Burpees
Big Boys
2 Burpees
Table, partner does tri dips
swap
Diamond Pushups
Train Tracks with a burpee to start
Sprint 2 burpees
Sprint back
50 Rocky Balboas
Marry for the last 4 minutes

COT:

I asked each person what they have gotten out of F3.
Answers:
Doddy -Early morning routine
Mouth 2 Mouth-Community and Stamina
Beater- Fitness, community
Silverado- Inspiration from young men
Tiny Tat- Great workouts and leadership
Lexi- Knowing he needs to get out of bed for the Pax
Pie Bar- Faith and Community
Drumstick- Strength from the Pax
Sorry I forgot to do prayer request and announcements
Last week we lost Michael Classey at the age of 54. I believe with all my heart, if he had been coming to F3 he wouldn't have taken his life. We need to make sure we find every sad clown we can and bring them into the PAX. We can make a difference in this world, one SC at a time!

Naked Man Moleskin:

Last night I asked anyone looking for a workout to come join the Vineyard. Pie Bar made the trip! Today's BD had little running and the goal was to keep everyone together, constant change, and a little chatter. I always want to learn something new about my brothers. I didn't know Pie Bar before today and now I know he and his wife put their son (I think) down for bed each night together. He played baseball in college, works downtown. Thanks for making the trip. Another little side note, Silverado drove a bus full of nurses somewhere and that is how he met his wife many years ago! Love it….
Today was an ok workout, not too hard but you feel like you did something. I need some balance for the guys in Bentonville. I think todays workout will do. Thanks for letting me Q in preparation for my Q up there.