Back-blast, Long Run Park BO 3/11/20

Was the WO difficult? Sure! Was it fun? Heck yeah! The circle of lights lit up the dark night sky like a landing beacon for a helicopter. The PAX totally crushed this WO!

Weather – 45 degrees, overcast with light wind

PAX – Uncle Sam (R), Skirmish (R), Mr. Hat, Squid, Harbaugh, Flip Flop, Backflop (Q)

Light mosey 2x around the playground area

COR – 20 x SSH IC, 10 GG IC, 10 Toy Soldiers IC, downward dog/running stretches, butterfly stretches, and Quad stretches

The THANG – musical coupons (you get the idea just like the kids game musical chairs except we didn’t take away coupons)

Since we had 7 HIMs, we brought out 6 coupons, leaving an open space for the HIM that wouldn’t find a coupon when the music stopped playing. The lights were setup in a circular pattern around “the arena,” which is the kids water fountain play area at Long Run. Inside the lights sat 6 coupons evenly spaced out around the circle of lights. For the HIM that didn’t locate a coupon when the music stopped, he had to do burpees until the rest of the PAX finished the 20 reps of the given exercise. Exercises listed below. We did 20 reps of each except man makers at 10 reps.


Shoulder Presses


weighted squats

mountain climbers

big boy sit-ups

bent over rows

bicep curls

flutter kicks

American hammers

box cutters

gas pumps

Nolan Ryan’s

pickle pounders



Kettle bell swings

skull crushers


man makers

We made it thru all exercises right on time! Well done guys!

COR, NOR, COT – I prayed for anyone dealing with adversity. We all go through adversity at some point in life. And especially with the state of the world we live in with the Corona Virus, disease, cancer, divorce, 2.0 issues, whatever it is. We need to set our eyes on our Lord and Savor Jesus Christ as He is the only one that can provide peace. I left the PAX with 2 bible versus below and then we closed out with an Our Father.

I love every minute of F3! See ya next time – Backflop Q

Joshua 1:9 Be strong and courageous; do not be frightened or dismayed, for the Lord your God is with you wherever you go. Deuteronomy 31:6,8 Be strong and bold; have no fear or dread of them, because it is the Lord your God who goes before you. He will be with you; he will not fail you or forsake you.

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