The BackBlast:

Title: There’s Burn in Them Ther’ Hills

Summary: Four pax hit the hills for a burn to fuel their weekend. Beatdown was Jacob’s Ladder up the UGA IMF long hill and Catch-Me-if-You-Can up the big hill. And, the four pax released the beast.

Pax: Sandworm (Q), Addi Daddi, Bookworm, Cliffhanger

Acknowledgments:

Patterned after 2016 F3 Swamp Rabbit Beatdown, “Man-Made Hill Workout
Link:
Man-Made Hill Workout – F3 Swamp Rabbit

Picture from Azumio article on mental toughness
Link:
Ways to Increase Your Mental Toughness (azumio.com)

Warm Up

Exercises: SSH, Goofballs, Imperial Walkers, Ladder Exercises (Jump over, Step Over, Weave, etc.)

Mosey from the warmup in the field to the beginning of the long hill

Thang

Jacobs Ladder on a String (Two Times: 1. Burpees 2. Jumping Squats) (On the long hill)

1. Start (0) to the first station (1) and do one of an exercise (example: Burpee) at the first station
2. Back to station zero (start)
3. Up to the second station (2) and do two of the same exercise (example: 2 Burpees)
4. Back to the first station
5. Up to the third station and do three of the same exercise
6. Only do the exercise when you come to the station for the first time, and not when crossing it again
7. Continue to the sixth (6) and final station on the hill

Catch-Me-if-You-Can (Two times after each Jacob’s Ladder: 5 Merkins / Run Backwards, 5 Merkins / Bear Crawl) (On big hill)

1. Partner up with evenly matched pax
2. One does an exercise (example: 5 merkins) while the other does a slower mode of travel (example: run backward)
3. After finishing the exercise, the pax runs to catch the other and when caught they switch (example: backward to exercise, exercise to backward)
4. End at the top of the hill
5. Note: The bear crawl was faster than the backwards run and the number of merkins could have been reduced to 2 or 3

COT

Toughness:

• We’re often proudest of the moments in life when we push ourselves to be better and achieve something
• This was stated on the hills as “release the beast”, or give it more effort when you think you can’t
• In bettering ourselves, we have character flaws but we are not character flaws
• In bettering ourselves, we also have character traits that are different from flaws in that they are sometimes helpful but we need to use them in the right places
• Stubbornness may be a character trait that we need to use in the right circumstances
• Lying is a character flaw that we need to get rid of
• F3 is a method for us to be better and contribute through fitness, fellowship, and faith

Note: we also had a lesson on rational numbers for mathematicians and statisticians and data scientists, but I won’t bore you here

Ended COT in prayer