The BackBlast:

AO:

buff

Pax Names:

Dilbert, Red Hat, Harp, Manning, Homeboy, Yogi, Zillow, Cricket, The Mole (thin mint)

Number of Pax:

9

FNG Names:

Number of FNGs:

0

Intro:

Nothing.

Warm-o-Rama:

Warming up and stretching are for pussies and frowned upon in the manly world of F3 Nation. Hope you warmed up in your car on the way over.

The Thang:

1-leg dead with KB lift (x10 each leg)
1-arm KB swing switching hands (x10 each)
Goblet squat jumps (x10)
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Run to school – then to swings for 10 Swerkins
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1-arm clean and press (x10 each)
bent over row (x10 each arm)
curls (x10)
———————————-
Run to school – then to swings for 10 Swerkins

Repeat adding 5 reps to each exercise (including swerkins)
Repeat again adding 5 reps.

Back to flag for Mary: Flutter kicks, American Hammers, Copperhead Squats

COT:

prayers for Hombre
Prayers for Dilbert's family. Nephew recently passed away of overdose. Prayers for strength and healing.
Prayers for Scully (going through tough time).
Prayers for man who committed suicide on Sequoyah HS campus yesterday.

Men get isolated and it is difficult to come out of that feeling of loneliness. Prayers for us as F3 brothers to give this away. Keep drawing out men who need to be pulled out of the darkness and into the light. Into fellowship. Because in fellowship healing is possible.

Naked Man Moleskin:

Cricket was the first to go shirtless. Homeboy and The Mole soon followed. Yes it's that time of year.