The BackBlast:

Conditions :  Around 43 degrees, with almost no wind, surprising for Indian Valley!

DISCLAIMER :  Was given, the 5 core principles of F3 were also reviewed.

Warmup :  

1. Arm circles 10X IC
2. Circle arms 10X IC
3. Goofballs 10X IC
4. Weed Pickers 10X IC
5. Moroccan Night Clubs 10X IC
6. Abe Vigoda 10X IC
7. Plank Position – push down on toes (heels to ground) stretch
8. Cobra Pose stretch
9. Best Stretch Ever – right leg 5 seconds, left leg 5 seconds
10. Burpees : 5X OYO

No late penalty for a wayward PAX that arrived into the warmup, who will not be mentioned here!

Mosey (approximately 0.15 miles)

The Thang :  Hurdles
Simple, yet effective. Each round, you start with the exercises from the previous round, add more.
Mosey in between (about 0.15 miles each lap).

When returning from the mosey, form a plank circle around the orange cone.  As each PAX returns from the mosey, they hurdle over the planking PAX, continuing to form the plank circle circle until the 6 arrives.

Some PAX were purposefully waiting to be near the back of the pack, so they could hurdle over all of the other PAX!  One …ah, very young and energetic PAX in particular (Gouda!) was at the 6 position for most of the rounds on purpose!

Round 1 : 5 burpees (actually done during warm-up)
Mosey + plank hurdles

Round 2 : 5 burpees + 10 merkins
Mosey + plank hurdles

Round 3 : 5 burpees + 10 merkins + 15 LBCs IC
Mosey + plank hurdles

Round 4 : 5 burpees + 10 merkins + 15 LBCs IC+ 20 lunges OYO
Mosey + plank hurdles

Round 5 : 5 burpees + 10 merkins + 15 LBCs IC + 20 lunges OYO + 25 mountain climbers IC
Mosey + plank hurdles

Round 6 : 5 burpees + 10 merkins + 15 LBCs IC + 20 lunges OYO + 25 mountain climbers IC + 30 plank jacks IC
Mosey + plank hurdles

Round 7 : 5 burpees + 10 merkins + 15 LBCs IC + 20 lunges OYO + 25 mountain climbers  IC+ 30 plank jacks IC + 35 American hammers IC
Mosey + plank hurdles

Totals for those of you counting :
1.27 miles of mosey
70 merkins + 35 burpees = 105 Merkins for the May Merkin Challenge!

COUNT-O-RAMA  & NAME-O-RAMA 

COT included prayers for Lowes’ son’s upcoming MRI, praise for his new promotion!

Ending thoughts  / Naked Moleskin :
This workout included a lot of “hurdles.”  Some came in the form of hurdling other PAX.  Other hurdles were more of a mental battle –  keep telling yourself “it’s only 5 burpees!”  I think life is a lot like this.

Sometimes we have physical hurdles, but more often, they’re emotional or even spiritual hurdles we encounter.  Family disputes, problems with our kids, work, finances are all too common.  Fortunately, we aren’t in this life alone.  We are here as men trying to get fitter, yes, but we’re also developing that fellowship that sometimes only another man can provide.  A guy that has been there next to you, doing those burpees, running those miles, sweating it out to the same dumb routine you’re doing.

Some of us find it easy to share our woes with others, while others like to keep it inside.  Let me tell you, its always better when you have someone else to share your feelings with.  We aren’t meant to do this life on our own.  Reach out to someone today.  Take on those life hurdles together!  #NoOYO