The BackBlast:

Conditions :  74F and muggy, 95-100% humidity, heavy overcast without sun
Q : Spike
8  PAX posted

DISCLAIMER :  was given in earnest, as this was the second workout ever at this AO – including a description of F3 : Fitness, Fellowship and Faith. Free, Rotational lead, Outdoors, Men Only, (F.R.O.M.).  I am not a professional, you assume the risk of injury, modify exercises up to and including not even doing the exercise.  Be careful it is dark, uneven surfaces, we will do risky and stupid things. All those in favor of accepting risk say AYE!

Warmup : 

10x arm circles IC
10x circle arms IC
10x sprinklers IC
15x daisy Pickers IC
10x Abe Vigodas IC
10x Peter Parkers IC
10x Parker Peters IC
High plank hold / stretch for 30 seconds
10x Merkins IC

The Thang :
Mosey to baseball diamond (0.25 miles)
The baseball diamond at Franconia Park is made-up of dirt and gravel.  A far cry from the lush green vegetative diamond YHC was used to at our home AO, but we modified, as some men chose grassy spots, while others decided to get down and dirty.

YHC was filling in as Q, so I pulled out the last workout my white board in the trunk, modified slightly, and we went to work.  Humble apologies if anyone recognized this from a previous workout, but it was just as hard as the last time. 🙂

ROUND 1:
20 punch-up merkins  – then mosey down the side base line to the end & back
20 squats  – mosey down the side base line to the end & back
20 V-ups – then mosey & back

ROUND 2:
20 walk-out merkins  – then mosey & back
20 low slow squats (fast pop-up)  – then mosey & back
20 WWII sit-ups  – then mosey & back   (Some mumble chatter from Tuck that this was YHC’s new favorite exercise!  Accurate.)

ROUND 3:
20 hand-release merkins  – then mosey & back (chatter about how you can’t cheat doing Merkins this way!)
20 Bobbie Hurleys  – then mosey & back (some discussion over who this was, and why he was famous)
20 Heels to Heaven – then mosey & back

People’s chair / Wall sit : against the baseball fence for 80 seconds (each PAX counted for 10 seconds) – mostly used to catch our breath

ROUND 4:  Field of Dreams (on the baseball diamond) :
bear crawl to 1st base
lunge walk to 2nd
crab walk to 3rd
lunge walk to home
10 flying squirrels IC

Mosey back to the shovel flag (0.25 miles).

Final high plank hold for 30 seconds.

6MOM / Mary / Abs / Core : integrated into the workout
Count-o-rama : 8
Name FNGs  : 0

Words of Wisdom :
The “you versus you” phrase we hear often at F3 struck a cord with YHC this morning.  This world is not about us looking around at our neighbors and seeing what they have that we don’t.  Just like an F3 workout is not about who is faster than you, stronger than you, can put out more reps than you.  We are in this together.

In our world we need to count our blessings, and realize we have been gifted with far more than we deserve.  We should reach out to those in need and share our time, talents and treasures whenever we can.

Circle of Trust (at a distance from each other)

Closing Prayer : including prayers for Lowes’ son, and Trigger’s dad.

It was a privilege and honor to lead the men this morning at such a beautiful AO!  A soccer field, two baseball diamonds, a basketball court, a tennis court all gave me different ideas for future workouts!