The BackBlast:

After thumbing through my F3 notes, I searched online and read an old F3 BackBlast for “Dirty McDeuce,” one from some far away AOR called SUNCOAST.  In it, the QIC described a warm-a-rama mosey on a warm beach, with a spectacular sunrise to the east. Something they see at every single beatdown, he added. That’s nice. I’m glad I have F3 brothers somewhere who have that going, and I’ll post downrange with them the first chance I get.

BUT….I know that in that fair-weather group at SUNCOAST, there are many PAX who LONG to have a beatdown in the snow, at 4500 feet, in the dead dark of a January morning. And for those F3 brothers, I give you…

“Dirty & Snowy McDeuce!”

Warmarama:

20 SSH IC
20 BW Squats IC
10 LBAC, Fwd & Rev, w/ 10 Sr. Citizen Reaches, IC
20 Polka IC
20 Imperial Walkers IC
15 Merkins IC
15 Grass Grabbers/Strawberry Pickers/Rechfers...whatever they're called,IC
Long mosey (0.5-mile loop)

The Thang:

Using a predetermined list of exercises written on a chit, PAX did four rounds, with each round consisting of three exercises covering

1) arms/should/chest; 2) Legs; and 3) Abs.

Each exercise was done in 12 reps, mostly IC. The PAX took turns calling cadence for the different exercises. After each round of three exercises, PAX ran a short mosey loop, except for the last round, Round 4, where they completed the Beatdown with another long mosey.

The rounds consisted of the following:

1. Merkins, BW Squats, Flutter kicks
2. Diamond Merkin, Mnt Climbers, Dolly
3. Burpee (SC), Lunges, LB Crunches, and
4. Curls FTG, Coupon Squat, WWII Sit up

COT:

MacDaddy discussed about “finding your fight” and how we are constantly bombarded by “life” and things we could choose to get upset about, but how taking just a minute to think about these “conflicts” when they arise can allow us to begin to toss away/dismiss the ones that are inconsequential and not worth a single drop of emotional energy (which is really 99.9% of them?).  I shared how I could totally relate, from just the previous night, as I let a new annoying Google app for our home’s new thermostat get the best of me.  It was a great group reflection.

We’ll keep our snow shoes out for now, but we’ll be looking forward to those coming days of May and June when we have our own lovely SUNCOAST.