Spring Forward for Another Hour of Pain

AO: City Limits

When: 03/13/2023

PAX:

Number of Pax: 9

Pax Names: Bergundy, Cadaver, Dizzy, Duck Snort, Gold, McFeely, Silver Spoon, Snork, TotalRecall,

Number of FNGS: 0

FNG Names:

QIC: Silver Spoon


The BackBlast:

Welcome, Disclaimer, Purpose
• F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Warm O’Rama
• SSH – 13x
• Plank Jacks – 13x
• Don Quixotes – 13x
• Hillbillies – 13x
• Little Baby Arm Circles 7x fwd, 6x bwd
• Overhead claps – 13x
• Monkey Hump – 13x

Harley Quinns
1st Round: All in Cadence
• Goal line – 10 Burpees
• 10 Yard Line – 10 Merkin Jacks
• Goal Line – 20 Freddy Mercury’s 10 Slow 10 Fast
• Suicide 20 yards
• Goal Line – 30 Flutter kicks
• Karaoke to 30 and back

2nd Round: All in Cadence
• Goal line – 10 Overhead Clap
• 10 Yard Bear crawl and back
• Goal Line – 20 Plank shoulder taps 10 each arm
• Suicide 20 yards
• Goal Line – 30 Bonnie Blairs 15 each leg
• Backwards run to 30 and back

3rd Round: All in Cadence
• Goal line – 10 Peter Parkers
• 10 Yard Line – 10 Crawl Bear and back
• Goal Line – 20 4 count Mountain Climbers
• Suicide 20 yards
• Goal Line – 30 Deep Squats
• Sprint to 30 and back

4th Round: All in Cadence
Blimps 10 burpees, 15 lunge each leg, 20 imperial walker, 30 merkins, 40 plank jacks, 50 squats.

Mary
Mosey to the curb
• Calf Raises (20 Regular)
• 6” Leg Lift – IC Abbott / Costello – 1 min
Flutter Kicks – 20 IC

CoT:
YHC is traveling this morning to Denver on the 8:15 flight. Normally, I wouldn’t pickup the Q with such a tight schedule. However, today is an important day. YHC got a phone call 8 years ago today that we all dread and know that many other men have already experienced as well. My mom died in 2015 from a heart attack at the age of 67. While she wasn’t the epitome of health, I think of her often when I’m not feeling like doing a workout or cutting the corner. Whatever the nonsense, know that our time on this earth is limited and you don’t get a redo. Make the most of it, take on extra work. Do whatever it takes to get the job done and not making an excuse. The other side of honoring the committment to health is our vitality.

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