PAX: Vault, Flying Tomato, Wrangler, Bourne, Ostertag, Xbox (the Q)

F3Sandhills Return of the Backblast!

YHC showed up on this mildly brisk morning in Southern Pines not realizing he had the Q this morning.  Luckily, YHC is quick on his feet and a numbers guy.  I was studying my new EMAW Leadership verses in the car just before walking out to figure out who was going to lead us, and I was memorizing 1 Corinthians 3:10.

(NIV) 1 Cor 3:10

By the grace God has given me, I laid a foundation as an expert builder, and someone else is building on it.  But each of us should be careful how he builds.

Warmup

As we are memorizing these verses as a challenge to our faith, YHC quoted the verse before we started warmups.

In Southern Pines, we do a loop around the block as a warmup run.  No change there.  We then circled up for some warmup exercises, while YHC figures out what it is we are going to do for the main workout.

• 13 IC Good Mornings
• 13 IC Cotton Pickers
• 13 IC Arm Circles
  • …and in reverse

Thang

The reason we did 13 of each warmup was because YHC was combining the 1 and the 3 from 1 Cor 3:10.  Now to follow suit, YHC had to figure out a workout that followed this pattern as well.

• Round 1
  • 1 lap around the F3 Sandhills block
  • 3 Burpees
  • 10 Merkins
• Round 2
  • 1 lap around the F3 Sandhills block
  • 3 Burpees
  • 10 Lunges, each leg
• Round 3
  • 1 lap around the F3 Sandhills block
  • 3 Burpees
  • 10 touch the ground squats
• Round 4
  • 1 lap around the F3 Sandhills block
  • 3 Burpees
  • 10 Carolina Dry Docks
• Round 5
  • 1 lap around the F3 Sandhills block
  • 3 Carolina Dry Docks
  • 10 Burpees
• Round 6
  • 1 lap around the F3 Sandhills block
  • 3 touch the ground squats
  • 10 Burpees
• Round 7
  • 1 lap around the F3 Sandhills block
  • 3 Lunges, each leg
  • 10 Burpees
• Round 8
  • 1 lap around the F3 Sandhills block
  • 3 Merkins
  • 10 Burpees

Since we had a few minutes to spare, we closed the workout with a bit of ABs.

• 13 OYO Yellow Hammers
• 13 OYO WW2 Situps
• 13 OYO LBCs

Prayers and Praises

Bourne raised up a prayer request for his wife who has been having a week’s worth of eye puffiness and not sure the cause.  He also lifted up her insomnia concerns that have been lasting 6 months.

Wrangler lifted up his grandfather who is getting his pacemaker and defibulator replaced this coming Thursday.

Ostertag reminded us to keep Amanda in our prayers as they found possible breast cancer.  More to follow.

Reminder about FIA Mighty Mouse, Bulls Eye’s wife, who has an unknown growth near her abdomen.  She finds out results of a second opinion later this week.

Praise that Hammerhead is doing better.  Continue to pray for him for a speedy recovery.

Closing

The Backblast is back y’all!  Please send a direct message via GroupMe to get yourself an account, so you can post.

Dos Equis and I will continue to work on developing the site, so look forward to upcoming changes.

Great job today by all!