BackBlast 10/11 Swifty VQ @ Posh – “Look What You Made Me Do”

Posted byswiftyf3Posted in#Louisville, #Parklands, #TheBridge, #ThePoshlands

 

QIC: Swifty (VQ)

PAX: Starchild, Dunphy (FNG), Kilo, Sully, PK, Endo, Rhythm, Forced Close, Double Down, Gypsy, Bob Ross, Iceman, Mr. Hat, Tool Time

 

The Thing

Mosey to the Egg Lawn …

COP:

  • SSH (IC)
  • Mountain Climbers (IC)
  • Sumo Squats (IC)
  • Old Man Arm Circles (OYO)
  • Lunges (IC – Somewhat)

Mosey over the bridge …

Thing One:

  • Burp Back Mountain: Partner exercise. One partner runs backward up the hill/forward down the hill 2X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills/do burps OYO/etc. until entire pax completes.

Mosey back to the Egg Lawn …

Thing Two:

  • Bear Crawl Inch Worm: PAX lines up head to to feet in plank position (YHC called out alternating variations of plank – Plank, Forearm Plank, Sphinx Plank). The man in the back of the line bear crawls to the front of the line and yells “front.” The next man does the same thing until whole PAX has done it.

Recover …

Thing Three:

  • Global Warming: PAX in COP. Hold Al Gore while slowly shuffling in a circle. YHC shouted out exercises (including: merkins, squats, jump squats, plank jacks, crab jacks, and stars/plyo-jacks) and amounts. PAX recover and continue Al Gore shuffle in opposite direction. Rinse and repeat.

Mosey back to starting location …

Thing Four (Mary):

  • Freddie Mercury (IC)
  • Travoltas (IC): In the normal right/left arm up plank position, raised arm is lowered and reaches as far as possible underneath and behind your body, and then back up.
  • Gas Pumpers (IC)
  • LBCs (IC)
  • American Hammers (AMRAP until time was called)

Circle up around the flags …

COT

Counterama. Name-o-rama. We were joined by one FNG (Dunphy), who found out about F3 through a friend (who was apparently supposed to post today, but didn’t).  Endo shared the story of how he got his name. Intentions were shared for Glaucoma and his 2.0 as they travel today for a medical procedure, among others. Announcements were also shared. We finished by thanking the LORD for allowing us to meet together this morning, and asking that the LORD’s light might shine through us as we go to bring peace and light into the world.

 

I am incredibly humbled for the opportunity to lead such a great group of HIMs this morning. Thank you all for helping me get better. #FreedtoLead

– Swifty

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