Backblast # 190 - Three Truths We Learned from Rehab

Time: 5:30am

Date: 6/25/19

Place: Tues AO, Stairs on Division

Weather: 60 Deg F, Clear Skies, Slight Humidity, Damn-near perfect...

F3 Core Principles and Disclaimer given to a group of 8 PAX: Snoop, Forrest, Fresh Cream, Mad Cow, Kraut,

Dapends, Basic Bro, Rehab (Q)

Warm-A-Rama:

Side Straddle Hops (x 30)

Mountain Climbers (x 20)

Mountain Man Poopers (x12) 4 Count (1. Bend at hips, touch toes; 2. Bend at knees and level out arms; 3.

Straighten knees to touch toes again; 4. Stand and clap... that’s 1)

Starfish (x12)

Railroad Tracks around the Parking Lot: Pax line up, first Pax drops to low plank, second jumps over and runs

5 yards and drops to low plank... (proceed like Indian Run)

Pick up Coupon and Mosey to the stairs

Top of stairs, link up coupons in chain (this was not a very good idea...) mosey to park and leave coupons in a line in the center of the field.

The Thang:

Partner off- do the exercises with a buddy.

25 Merkins - Mosey across field - 5 Burpees - High Knees back to center coupon line - 15 curls - Mosey back

25 WW2 situps - Mosey across field - 5 Burpees - High Knees back to center coupon line - 15 curls - Mosey back

25 Squats - Mosey across field - 5 Burpees - High Knees back to center coupon line - 15 curls - Mosey back

25 Wheel barrow Merkins Between 2 Pax

15 Merkins - Mosey across field - 3 Burpees - High Knees back to center coupon line - 15 curls - Mosey back

15 WW2situps - Mosey across field - 3 Burpees- High Knees back to center coupon line - 15 curls - Mosey back

15 Squats - Mosey across field - 3 Burpees- High Knees back to center coupon line - 15 curls - Mosey back

15 Wheel barrow Merkins Between 2 Pax

Fast-Walk Coupons back to top of Stairs

Squat Potato - Pax form tight circle, facing out- Drop to Squat position and pass a coupon around the outside

of the circle. Once group gets the hang of it, add a second coupon to increase reps and pace, 4 count until 12

Descend Stairs with Coupon and Mosey Back to AO

Count O Rama / Name O Rama

Word for the Day: Reflection on my rite-of-passage backpacking trip with my son this weekend. 3

conversations over 3 days around 3 truth’s a boy who is transitioning into the teenage years needs to know:

  1. You matter - infinitely so, you are loved, no one else is like you, you have a unique and special gift to bring to the world

  2. You don’t matter that much - you will die some day, your life is not ultimately about you, make space for others, particularly those weaker, more vulnerable, with fewer rights and privileges than you. Use your power to empower others.

  3. You are never alone - even when you feel alone, even when you have utterly screwed up... you are connected, reach out, tap in.

These were good reminders for me, even as his dad... these concepts worked their way a little deeper into my soul. I hope they connect with you, too.

-Rehab