Backblast – January 30, 2021
AO: The Smokehouse – Grand Rapids, OH
QIC: Geppetto
PAX: Huffy, Isosceles, Thai Guy, Geppetto, Smoky, Landslide, Megaphone, Crackshot
Workout: Where There’s S.M.O.K.E., There’s F.I.R.E.

No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
Be free of charge
Be open to all men
Be held outdoors, rain or shine, heat or cold
Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
End with a Circle of Trust

Where There’s SMOKE, There’s FIRE

The Thang:

Warm Up
(15) Four ct SSH in cadence
(10) Four ct Windmills in cadence
(10) Four ct Chain breakers in cadence
(10) Four ct Imperial Walkers in cadence

Grand Rapids founded in 1833, this will be the basis for many of the rep counts

S. – Starfish situps (33)
M. – Makhtar N’Diayes (18)
O. Outlaws – 18 Leg Circles right, 18 leg circles left
K. Kraken Burpee (three hand release merkins at bottom) – 18 reps
E. Elevens! (10) Squats, (1) 4 ct flutter kicks, 9-2, 8-3, etc

F. Febreze – On your six, do 2 Big Boy Situps. Remain upright after last BB and lift feet up 6″. Do 10 Air Presses. Back down for 4 BB followed by 20 Air Presses with legs held 6″. Repeat using increments of 2:10 ratio. (2:10, 4:20, 6:30, 8:40, 10:50, etc… – 183 seconds of this exercise
I. Imperial Squat Walkers (33)
R. Reverse Crunches (33)
E. Eighteens (17) Merkins, (1) BBSU, 16-2, 15-3, etc

Count-O-Rama – Eight
Name-O-Rama
Circle of Trust
Sharing of the six – Isosceles. EH’d by Thai Guy. Amazed with the group and the Freed to Lead organizational structure. Every workout is different, guys bring creative ideas to the workouts but its also so much more than a workout. 2nd F, 3rd F, QSource, etc.

Announcements: 2nd F after workout and Miss Lily’s. Habitat for Humanity Playhouse opportunities each weekend. CSAUP ruck on Feb 20th launching from GR and ending in Maumee

Ball of Man – Prayers for Smoky and his son, Megaphone and his wife and for patience, kindness and leadership in the world.

Spreadsheets from the Gloom: Temp: Low 20’s, no wind. Awesome sky and sunrise Great way to start the morning!

It was an honor to lead.