Backblasts

Fort Pain Virtual Beatdown – 04.23.2020

11 PAX strong held down Fort Pain on Wed morning to get stronger together

PAX: @Kwame @Lone Star @FICO @Tiny Dancer @Heidi @Bogo @Typo Positive @sweaty palms @professor x @sparta @barney Oh wait…nevermind.
QiC: Pancreas

Warmarama
Squat Mornings
Imperial Walkers
Torso Twists
Big arm circles
Suspense Press Jacks with fast finish
High Knees + Merkins lightning rounds: 20-5-5 (20 high knees + 5 Merkins x 5 sets)

Round 1:
Run 1 minute away from the house, run 30 seconds back to toward the house. Bear Crawl remaining distance to house.
Hold plank until all in
10 Starpees (Burpee with a star jump = 1)
10 Sumo Iron Mikes (Iron Mikes [both legs] with Sumo jump squat = 1)
10 Inside-Out Merkins (close-arm Merkin + wide Merkin = 1)
Curly Plank Jacks (one-arm plank jacks) – 20 each arm

Round 2:
Run 1 minute away from the house, run 30 seconds back to toward the house. Crawl Bear remaining distance.
Hold plank until all in
4 Prison Cell Merkin Burpees
10 Side Shuffle Surrenders
6 PCMB’s
30 Crabby Toe Touches
8 PCMB’s

Round 3:
Run 1 minute away from the house, run 30 seconds back to toward the house. Broad Jump remaining distance.
Hold plank until all in
4-Square Up-Downs (Bear Crawl in a square formation, 4 steps each length. At each corner, do 4 up-downs on elbows)
10-10-10 Politically-Incorrect Small-Person Kicks (we love you @ragdoll)
Grand Finale: Van Halen Remix “Jump” (we hate you @ragdoll)

COT
Prayers for:
@Heidi ‘s family in grieving loss of M’s Uncle Eddie.
Those in Louisiana with economic impact of oil situation and workforce effects.
Pancreas’ Aunt Debby who is hospitalized in Oregon.
All of us as men to lead and love our families well during this time of quarantine.

Moleskin
Keep pushing and persevering, men! F3 teaches us to push through the gloom of our workouts, to lean on the Lord and our brothers for strength when fitness is hard. The same is true for the gloom of life outside of our workouts. The Lord is our strength and refuge, and our brothers are there to support us!

Galatians 6:9 “Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

SYITG!

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