Backblast: 4’s and Pi Day
Date: 3/14/22
AO: #ao_specialevents
PAX: @Sleepy, @Pineapple, @Betty Crocker
Q: @AOL
Count: 4
Conditions: Cold, windy, 40 degrees
4 HIMs took a break from their vacations at 30A beaches to get a great F3 workout in. It was great meeting Betty Crocker from F3 Savannah. 1.85 miles covered, most on the beach in soft sand.
LORD’S PRAYER
Warm-up:
40 SSH
14 Don Quioxtes
14 Frankensteins
Roll Call and Stretches on your own
The Thang:
Mosey to Red Bar benches
8 rounds of Derkins, Step-ups (left/right is one), Merkins, Dips
Reps of 8, 7, 6, 5, 4, 3, 2, 4
Mosey to Boardwalk
Wheel of Merkins with 4 reps at each clock position, 2 rounds, clockwise and then counterclockwise
Mosey to beach
Shake & Bake on beach
Stop, face the sunrise, for the following work in various multiples of 4’s:
Imperial Squatwalkers
War Hammers
Iron Hulks
Freddie Mercuries
Reverse Shake & Bake, with 4 merkins
Stop and repeat in various multiples of 4’s:
Imperial Squatwalkers
War Hammers
Iron Hulks
Freddie Mercuries
Run back to boardwalk
Bear crawl to first bend in boardwalk, crab walk to next bend, bear crawl to end of boardwalk
Mosey back to flag
4 minutes left, so burpees with reps of pi digits:
3 burpees with 1 merkin
1 burpee with 2 merkins
4 burpees with 3 merkins
1 burpee with 4 merkins
5 burpees with 5 merkins
CoT:
AOL read the following verse and talked about that we will not attain all of our human desires on this earth, but they will all be met in heaven.
Philippians 3:17 – 4:1
17 Join with others in being imitators of me, brothers, and observe those who thus conduct themselves according to the model you have in us.
18 For many, as I have often told you and now tell you even in tears, conduct themselves as enemies of the cross of Christ.
19 Their end is destruction. Their God is their stomach; their glory is in their “shame.” Their minds are occupied with earthly things.
20 But our citizenship is in heaven, and from it we also await a savior, the Lord Jesus Christ.
21 He will change our lowly body to conform with his glorified body by the power that enables him also to bring all things into subjection to himself.
Therefore, my brothers, whom I love and long for, my joy and crown, in this way stand firm in the Lord, beloved.
@Betty Crocker shared a book Gap and the Gain with a similar message.
Announcements:
@Betty Crocker has the 30A Q on Wednesday.
Prayer:
AOL
PLEDGE OF ALLEGIANCE