The BackBlast:

Pre-blast: Yep, with a note to cyclists of the 44F windchill should they choose to ride. Effective?  Yep, cycling cancelled! Until Fireball and Tea Cup showed up (late).  

PREP:  (significantly) Modify this thang of the same name from Grovetucky (F3 Columbus).  The original 12 pains is (144) various burpees ending with 12 Jack Webb’s. Brutal. Merry Christmas from Brutus.

WEATHER: 50F. Perfection. 

5:15AM: 5 core F3 principles.  Merry Christmas. Welcome to 3 DR pax (all from NC) Larry Boy, Spamalot and Coxswain. Spamalot former Nan’Tan from NC will be FL resident in JUL2022.

WARM UP: mosey the long way to the tower parking lot with some arms up, nur and butt kickers. Circle up for the now famous SSH in cadence with Joe Satriani “Crowd Chant” for 3 minutes 14 seconds. Strawberry Pickers, Michael Phelps, Agitators, leg stretches. 

THE THANG: mosey to base of Sniper Hill.  Board of pain listed 12 exercises, to be performed in a stack. 1 count of first exercise, then nur about 80% of the way up Sniper Hill, around the cones and regular run back down the hill.  Then 1 count of first exercise and 2 count of 2nd exercise, nur up hil, run back down. Etc through the 12 exercises. NOTE! After 5th and 10th exercises, replace Sniper Hill nur/return with a jailbreak up/down the tower. 

EXERCISES:

  • (1) Burpee
  • (2) Windmill x2
  • (3) Imperial Walker x2
  • (4) Leg Raises
  • (5) American Hammer x2
  • ———-JAILBREAK
  • (6) Carolina Dry Docks
  • (7) Big Boy Sit Ups
  • (8) Hand Release Merkins
  • (9) Crunchy Frog
  • (10) Hand Release Burpees
  • ———-JAILBREAK
  • (11) Jungle Boy Squats
  • (12) Get Ups

@5:57 everyone stop where you’re at and jailbreak!!  Plank for the 6 at the top. Or, don’t wait for Fireball and Tea Cup.

PLAYLIST: SiriusXM Holiday Traditions channel.

MESSAGE: (during COT prayer). Remember that on this day we celebrate the birth of our Savior Jesus Christ, the greatest gift God has given to the world. 

FNG: Fireball friend Troy Kiper from Indonesia (the country, not the small town on Lake Okeechobee) runs a green coffee bean company. Vacationing on AMI for a couple months.  F3 name = “Tea Cup”

ANNOUNCEMENTS: 

Spartan was #6 today, but he’d done it recently so deferred to each of the 3 DR guests. Great to hear other perspectives from pax in other regions; the journey may be different, but in the end all pax praise the fellowship aspect of F3.

January 8 AP Bootcamp “convergence” / invite an FNG for post beatdown healthy foods and fellowship

Jan 15 – new AO in Parrish opens

Bridge a Life 5K Feb 5 9AM NBP / sign-up for F3 team @ 11th Annual Superhero 5K and Fun Run (runsignup.com)

F3 Outlaw ☠️ Trail Run #17 🏃Tuesday DEC 28. Big Top Brewery 975 Cattlemen Rd, Sarasota, FL 34232. Meet at outdoor patio at 6:45ish; we’re launching at 7.  

January = MABA – 100 burpees a day

Snapshot – today was 150th post for 2021!!

Sniper Clay Shoot – watch Slack

PRAISES / PRAYER REQUESTS:

Shamwow

M’s

Fireball’s 2.0 Will – 2nd blood draw results Monday

Jay – one more cancer treatment Monday!

Crabcakes – neighbor boy in foster care / issues

Chilipapa continued improvements

SUMMARY: All pax seemed to really enjoy themselves 🙄. Seems that most pax made it to exercise #10, so there were 3 total trips up the tower.  Larry Boy asked what happens after finishing exercise #12 (unstack was the answer), not not sure who else may have finished.

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