06/02/2020 - The Citadel - 3 Station – 4 Alarm Fire Drill
AO: The Citadel
When: 06/02/2020
PAX:
Number of Pax: 6
Pax Names: Bob Ross, Flo, Giggles, Zima,
DR Names:
Number of FNGS: 0
FNG Names: Cobra Kai
QIC: Rusty
Introduction
We had to move the start time of the workout from our standard 5:15am to 6:15am. This was done in light of the curfew’s in place in Aurora and the surrounding cities. The instructions for entering a BackBlast say that the intro should be something witty or funny… some way to kick off the message…. But there is ABSOLUTELY nothing funny about what is going on right now…. So, let’s do what we do…
Let’s get to work….
Warm-O-Rama
SSH x 20 IC
FSH x 15 IC (Front Straddle Hops)
Abe Vigota’s x 20 IC
Arm Circles x 12 IC Forward and Backward
The Thang
Thang 1 – 3 Station – 4 Alarm Fire
Station 1 = Flags
Station 2 = Ball Field Pavilion
Station 3 = End of parking lot
Perform exercise at designated station then run from station to station until all exercises are complete.
Alarm 1
S1 – Overhead Press x 25
S2 – Derkins (feet on bench) x 20
S3 – Burpees x 15
S2 – Derkins (feet on table) x 20
Alarm 2
S1 – Bent Over Row x 25
S2 – Diamond Merkins x 20
S3 – Big Boy Situps x 25
S2 – Plyo Merkins x 15
Alarm 3
S1 – Coupon Swings x 25
S2 – Shoulder Tap Merkins x 20
S3 – Leg Raises x 20
S2 – Merkins x 20
Alarm 4
S1 – Coupon Goblet Squats x 25
S2 – Carolina Dry Docks x 20
S3 – Gas Pumpers x 20
S2 – Push Back Merkins x 20
Thang 2 –Revolutionary Curls
Rotate coupon around body from left to right, perform 1 curl
Rotate coupon around body from left to right, perform 2 curls
Continue up to 10 curls.
Reverse direction (right to left) and curls (10 to 1).
6 MoM
American Hammers x 25 IC
Flutter Kicks x 20 IC
Freddie Mercury’s x 20 IC
LBCs x 20 IC
Circle of Trust
As I said in the intro, there is nothing funny about what is going on in our country right now. The senseless death of George Floyd, and so many other black men over the years, sickens me to my core. I applaud the peaceful protests against the injustice shown to minorities in our society. But then am sickened again by the riots and looting that are occurring.
We need healing…
We need love….
So how does that start? I don’t have “the” answer, but maybe one way to start the process is to have a conversation…. If you are a white man, talk to a black man… Ask him, “what does discrimination feel like to you”? If you are a black man, talk to a white man… Ask him “How does all of this make you feel”? I don’t know what the questions should be, but we are never going to change things if we don’t have open, honest and vulnerable conversations about the problems.
Talk about it…. Be vulnerable…. Keep an open mind…. Do this, and all things, with love in your heart!
Let’s pray….
We prayed for a full and speedy recover for Blowfish, and all those suffering with Covid-19. We prayed for Zima’s brother Rob who is battling cancer. We prayed for Flo’s brother Jeff, Kojak, Hot Box, Smokey, Face Plant, House Arrest and all other first responders that are dealing with the riots and looting around our area and the country. We asked God to give us, as a nation, the ability to heal the wounds that divide us. We asked F3 continues to expand around the country and into the communities that need it most. We prayed for all the sick and asked for their healing as well.
We asked for all of this in God’s Holy Name.
Amen!
Naked Man Moleskin
It was great to have Cobra Kai with us today at The Citadel! Bob Ross gave up his half coupon so that Cobra Kai could have one to use during virtual and in person beatdowns. I asked Cobra Kai what he liked about F3…. His answer was AWESOME!!
“The Results”
Well said young man!!
Until next time…. Rusty out!!