The BackBlast:

Conditions: Not summer, that’s all that matters

With a baker’s dozen in attendance, the pax escaped the circle of light cast by the Security Blanket and ensconced on gloom of the soccer fields.

Dynamic Warmup:

• 20 x SSH
• 20 x Windmill
• 20 x Weed Pickers
  • COMET SIGHTING BY PEACHES!
• Power Skips across field
• Zombie walk back
• High knees across
• Butt kickers back
• Karaoke across, same direction back
• Bear crawl across
• Lunge and twist back

COP

• 20 x Pulse squats
• 15 x Pulse Merkins
• Colt 45s with block (15 low curls, 15 high curls, 15 full curls)
• 8 x Merk, Shoulders, Knees and Toes (OYO)
  • Each rep is 12 movements: Merkin, shoulder tap, Merkin, shoulder tap, Merkin, knee touch, Merkin, knee touch, Merkin toe touch, Merkin, toe touch

The Thang – Get Square

• Round 1 – Overhead press at each cone of the square (1 up to 10, back down to 1), travel by murder bunny
• Round 2 – Monkey Humpers (1 to 10), travel by bear crawl
• Round 3 – Burpees (1 to 10), travel by lunge walk
• First pax to finish bunny hop across field until the 6 is in.

Sweaty Moleskin – You need a band of Brothers!

• Male loneliness epidemic, deaths of despair (suicide, OD, etc.)
• It takes one guy taking the risk of initiating, and it takes some intentionality and structure
• F3 is fertile ground for finding like minded men who want something more
• Shameless plug for new Shield Lock with Drone, Huffy, and Peaches