Pre-Thang
The PAX rolled in disbelief that the morning felt like a November day, but it’s August. What’s happening here? YHC felt inspired that this would be a highly intense backblast with the PAX running through a cool breezy morning.
Warm-Up
Everyone grab some curb for some IC Toe Taps x 30. YHC is calling out Douille for his exceptional skills in dancing with the curb instead of staying IC with the PAX.
Mosey under the Canopy for COP:
- IC: SSH x 30, Arm Circles x 10 (clock then counter clock), Plank Jacks x 20
The Thang
Partner up for some Squerkin 11’s. First partner gets in Merikan position while second partner holds legs up at waist. YHC performed a beautiful demonstration for the PAX with the help from Rev. In unison partner 1 completes Merikan while partner 2 squats. Run the end of the Great Lawn, flapjack positions, and repeat until 11’s are complete.
Mosey over towards the Sculpture Garden for “Bring Sally Up” Squat exhibition (fear the gold sequins Jammy Fanny).
Mosey over to the Foundry for some circuit training.
- Sprint to the trash can at the end of the field and back, Burpees AMRAP, Dips AMRAP, Pull Ups AMRAP, Toes-to-bar AMRAP, LBC’s AMRAP, Rows (1st Round) & Flutter Kicks (2nd Round) AMRAP
- Cycle through each exercise; water break; rinse & repeat x 2
Mosey back to the flag.
Name-O-Rama: 7 showed up this morning. Sadly everyone had to take off for what mostly sounded like attending to wifely duties so no Coffeeteria this AM.
Shout Out: Side Effect’s baby is due any day so prayers out speedy/healthy delivery. Prayers to a local pediatrician and his family as he is on his final days battling cancer.
Jazzy had some inspirational post shout out thoughts from the Wednesday shout out. TCLAPS to him for further reflection and incorporating it to what F3 has meant to him thus far.
YHC just finished up a project out in Vancouver, WA this past week. After completing projects, there’s usually some down time at home until getting staffed onto the next project or signing on for a longer project with the same client. In many ways a new project is like starting a new job. There are new challenges to face. There are new coworkers to warm up to. There’s a new part of the country with different cultural values. How does this inspire YHC on the shout out for today’s Backblast? It means that change is good. Change helps mold and educate us. Change means growth in one’s emotional intelligence. YHC encourages the PAX to go out and do something new next week. Try a new food or cooking technique, Q a Backblast, make a friend, pick an activity outside of your comfort zone…
