The BackBlast:

Today our workout was dedicated to F3 Cardinal, Taylor Phelps, from Harriman Tennessee & F3 Knoxville. We worked hard while thinking of him and his family and discussing this over the course of the beatdown. My he be at Peace.

Warmarama:

20 SSH IC
10 Abe Vigoda IC
20 BW Squat IC
10 LBAC, Fwd & Rev, w/ 10 OH Seal Clap between, IC
10 Imperial Walkers IC
10 Imperial Squat Walkers
12 Merkins IC

The Thang:

Using the hill and the 0.5 mile loop at #MMF, the workout was done on a foundation of “Paula Abdul,” and two steps forward, one step back.

Various “stations” (e.g., bottom of hill, top of hill, park exercise stations) were used as the “steps” where a set of exercises were completed at each, and then mosey to the next station (step), going two “steps” forward, then one step back. Thus, each station and exercise was repeated (during the “one step back”). The exercises were chosen based on the spelling of CARDINAL (Carolina Dry Docks, ATMs, Reverse Crunch, Dancing Bear, Imperial Squat Walker, Newton’s Cradle, ATMs, & Little Baby Crunches).  We did 20 of each, IC.

As for completing the loop, we ran out of time at “I” and had to turn back & return, using the stations along the way to stop and finish spelling out CARDINAL with the remaining letter-assigned exercises, ending with LBCs back at the Flag. For the remaining three minutes we did hold plank, flutter kicks, and box cutters.

In reflection, “Two Steps Forward, One Step Back” can be a metaphor for life sometimes. However, taking out the “Two Steps Forward, One Step Back” aspect would probably have allowed us to complete the loop, the circle, just as CARDINAL has completed his circle.  In COT, we discussed the tragedy, and the importance of always remembering to dial it back as needed, that we are not here competing against each other nor even trying to “keep up,” but we are here to better ourselves, challenge ourselves, while giving 100% full support to the F3 brothers beside us.