Backblast #870 Javelins & Russian Warship…

AO: Johnson Park
Workout Date: 02/28/2022
QIC: Bald Eagle
PAX: Kraut, Gravy, Snoop, Ralphie, Less, Chubbs, Humpty Dumpty, Toto, BasicBro
Pre-Blast: The world may be in a bit of chaos, but for the past nearly 4 years men in West Michigan have been showing up in the Gloom to prepare for what life brings us. I have the Q at Johnson Park tomorrow, forecast shows a cloudy 20°. We will be moving a good bit to get the internal furnace cranked up. We’ll also do some mobility work, and throw in a few easily modifiable coupon evolutions. HC Below.

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

With Russia’s invasion of Ukraine dominating the news of the past week, I reflected on why F3 is important. It creates connections and develops our character so that when the time comes we will be ready. We don’t know when that time will come, but I sure am glad Zelensky did the work to grow his character.

Free. Open. Outdoors. Rotating. Circle.

Mosey Lap

Distributed Javelins to the pax (driveway marking poles).

20 SSH (IC)
15 Drunk Hillbillies (IC)
Stretches with Javelins – Shoulder Stretch, Behind Leg Stretch, Trunk Twists
Motivators from 10-6.
10 Merkins -> Yoga Pose
10 Werkins -> Pigeon Yoga Pose
10 Ranger Merkins
Motivators from 5-1

1/2 Mile Mosey Down Trail

Mobility Reps – Side Shuffle & Carioca

Paired Up, 1 Pax Farmer Carried 2 Coupons while the Other Completed 10x Alternating Shoulder Taps, 10x BBS, and 10x Superman OH Presses with Javelin.

Last Exercise was full length parking lot sprints while your partner held the coupon over head, or held (2) javelins out to the side. W/R/R 4x with the last 2 reps being shoulder presses and arm circles.

The objective of the workout was to get a good workout in while also making sure we spent time on stretching and being functionally fit.

Bald Eagle Out