Backblast #068 – Sound the Alarm

🚨Sound the Alarm🚨Bubblegum took 12 PAX through a five-alarm workout that ended with “The Worst Merkin Ever.” 🖕🏻 It wrecked some so hard that our Name-o-Rama was all sorts of out of whack. 🙃 #F3GrandRapids #F3GR #F3 #F3nation #F3GRnameorama pic.twitter.com/ZhO6EKiE2F

— F3 Grand Rapids (@F3GrandRapids) December 11, 2018

AO – Stairway to Heaven

33 degrees | 73% humidity

[0530 – Core Principles recited. Disclaimer given to 12 PAX] – Bald Eagle, BasicBro, Roid Rage, Forest, Stalin, Radio , Snoop, Fresh Cream, Mad Cow, Rehab, Spillter, Bubblegum (QIC)

Warm-O-Rama

Capri lap

21s

5 SSH IC

– Penalty is 10 Absolutions

The Thang:

Sound the A-L-A-R-M

A-L-A-R-M (Similar to B.O.M.B.S. except these stand for Arm, Leg, Abs, ‘R’ Exercise, ‘M’ Exercise): An exercise group of movements performed in successive fashion without rest; generally these are performed in multiples (e.g. ALARM 1 = Shoulder Press, Lunge, LBC, Run, Merkin; ALARM 2 = Shoulder Taps, Squat Jumps, Peter Parkers, Ranger Merkins, Makhtar N’Diayes, ALARM 3 = Burpees, Jump Squat, Mountain Climbers, Rockette Hillbillies, Pattycake Merkins)

ALARM 1 (5,10,15,-,20)

Shoulder Touches

Squats

Run

Merkin

ALARM 2 (5,10,15,-,20)

Merkin Wipe (Down, while down put nose to left hand then wipe across to the right hand, UP)

Jump Squats –

WW1 situps

Run

Mountian Climbers

ALARM 3 (5,10,15,-,20)

Burpees

Iron Mike (jump lunges)

Plank Jacks

Run

Monkey Humpers- OYO

ALARM 4 (5,10,15,-,20)

CHerkin – slow 4 count ( lower and touch forehead to the ground)

Pistol Squats

Flutter Kicks

Run

Makhtar N’Diayes – 4 count (Plank position drop to elbows then back up)

ALARM 5 (5,10,15,-,20)

The wolverine (Burpee, , one merkin, left knee tuck to the chest, another merkin, right knee tuck to the chest, yet another merkin

Squat Hold with Al Gore – 10 count hold

American Hammer

Run

Worst Merkin Ever – 1 Wide Arm Merkin, 1 Regular Merkin, 1 Diamond Merkin performed in succession with no break in form = 1 Worst Merkin Ever.

Cool down:

Downward Dog stewards 10 count hold

Arm pull 10 count hold each arm (IC)

10 Cherry Pickers with Backclap (IC)

25 SSH (IC)

CoT:

As a High Impact Man we are called to leadership. That leadership is different for each of us but we all face challenges. Look to each with increasing intensity and know that you have backup with the other men around you.

Count-O-Rama | Name-O-Rama

Announcements:

Bullwinkel has his VQ Wednesday
Wednesday Black Ops will now be held as a regular AO at Calder Plaza
Splitter has a few things to be moved Saturday 9am

Bubblegum Out

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