(Luigi posted this backblast on DMT’s behalf. DMT wrote it.)
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Conditions: low 60’s, clear, half moon
COP: Blimps – 5 burpees-on q, 10 lunge each leg-on q, 15 imperial walker-ic 20 merkins-ic, 25 plank jacks-ic, 30 squats-on q.
Black Snake – Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.
Dying Cockroach – 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.
Cockroach Resurrection – 4-count ab exercise done lying down on your six and pulling your knees and arms to your chest, then rapidly extending arms and legs back out, then back in. Preferably done directly after the Dying Cockroach and with at least one extra rep.
Dubya – Grab the bar for a pull up variation. The first ‘up’ is toward your left hand, the second ‘up’ is a regular pull up to the middle, the third ‘up’ is toward your right hand. Your chin traces a Dubya (W), lap of black snake, stopped at each goal post for dubyas.
Bataan Death March – Burpee Catch Me If You Can Indian Run…A combination of Catch Me If You Can and a traditional Indian Run. The last person drops and does 5 Burpees, while the rest of the Pax mosey in a line. After completing the Burpees, the last guy runs to catch the group, tapping the (new) last Pax on the shoulder, who then stops to begin his 5 Burpees, while the (former) last guy continues on to the front of the line. Continue until all Pax have performed a set of two Burpees.
Black snake, dubyas, reverse planks, black snake, dubyas
Flutter kicks IC
Good Morning Abby – Starting position laying on your back, sit upright at the same time bending your legs and planting your feet then stand upright not using hands for support. Lower back down to a sitting position and extend legs while laying back down to complete one round.
Reverse Crunch – knees to chest
Steel Blades – The evil twin of Blades of Steel – Laying flat on your back, push your upper body up using your elbows. If you are super BA, you push you six off the ground so you are in a reverse plank on your heels and elbows.
Namerama: LottaLove, Hard Drive, Luigi, Cisco, DMT
Pledge and COT
Announcements: July 4th Convergence at the Ditch. Prayer requests for those Pax and M’s finishing college classes. Also for the school teachers and leaders with possible strike on 5/1.
Devo: Exodus, the entire book, read it, reach your goals.
Moleskin: WELCOME BACK LOTTALOVE!!! I’ve never hugged a dude so hard so many times. Great to have you back in the gloom brother.