Backblast: No Running brings Respect
Date: 7/5/22
AO: #ao_woodshed
PAX: Sleepy, Visa, Mr. Emcee, Ron Swanson, Rocks, Hawaii 5-0, Cowbell
Q: AOL
FNGs: 0
Count: 8
Conditions: 75 degrees, 95% humidity
8 men gathered for some Cindy work. Apparently QIC’s no running commitment brought out the respect crowd. Or maybe it was because the youngsters partied to much on 4th of July. Even with Swanny, I don’t think the average age was under 50.
LORD’S PRAYER
F3 Mission and Core Principles
DISCLAIMER
Warm Up:
25 F3 SSH
25 F3 Imperial Walkers
Stretching, we don’t need no stretching
Forgot Roll Call
The Thang:
Buy In
Arrange Cindys perpendicular to flag. Men bear crawl clockwise with a merkin on each Cindy until back to original position. Stay in plank and add 5 left center right merkins on Cindy.
Rinse
Cindy Work at Cones
9 rounds of exercises with 8 reps at each of 5 cones with 50 feet of Cindy carries in between each cone. Once work starts, Cindy does not touch ground until Cash Out.
Round 1
Left hand farmer’s carry between cones
8 Overhead Shoulder Presses at each cone
Cindy shuffle back to start
Round 2
Right hand farmer’s carry between cones
8 Reverse crunches with Cindy overhead at each cone
Cindy shuffle back to start
John Cusak (Rifle Carry) between cones
8 Cindy Curls at each cone
Cindy shuffle back to start
Round 4
Left hand farmer’s carry between cones
8 Chest Presses at each cone
Cindy shuffle back to start
Round 5
Right hand farmer’s carry between cones
8 standing rows at each cone
Cindy shuffle back to start
John Cusak (Rifle Carry) between cones
8 F3 Flutter Kicks with Cindy overhead at each cone
Cindy shuffle back to start
Round 7
Left hand farmer’s carry between cones
8 Goblet Squats with Cindy at each cone
Cindy shuffle back to start
Round 8
Right hand farmer’s carry between cones
8 Cindy swings at each cone
Cindy shuffle back to start
Round 9
John Cusak (Rifle Carry) between cones
8 Iron Hulks with Cindy press at each cone
Cindy shuffle back to start
Cash Out
8 Blockees
1 minute left, so each man run or carry Cindy to pick up cone
CoT:
AOL thanked the men for the great push this morning to get all 9 rounds in and read 3 verses that help with overcoming worry, anxiety, and stress.
Psalm 23:4
4 Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me.
John 14:27
27 Peace I leave with you, my peace I give unto you: not as the world giveth, give I unto you. Let not your heart be troubled, neither let it be afraid.
John 16:33
33 These things I have spoken unto you, that in me ye might have peace. In the world ye shall have tribulation: but be of good cheer; I have overcome the world.
Great to see Mr. Emcee back after being out for 2 weeks.
5-0 likes Psalm 23.
Visa invited everyone to see the new Minions movie at Challenger Learning Center. He EH’ed some guys at Monty’s 4th of July party.
Cowbell isn’t going to be able doors today after all the shoulder exercises.
Announcements:
Let AOL know if you want to lead Woodshed in July. Need QICs for 7/15, 7/22, and 7/29. He and Visa can help with pre-blasts/back-blasts on Slack. AOL has a Word template for backblasts if needed and also cones, weights, flag, etc. if needed.
Polo has the Southwood Q on Friday.
Prayer:
AOL
PLEDGE OF ALLEGIANCE