Back Blast 31-March-2020 Tuesday “VirtuaLoco” BlackOps in the Mist (Virtual workout via Zoom) 05:30 Crock Pot Q

PAX: 14
Holy Roller (R)
Tin Cup
Aerobie (R)
Plumb Bob
Remote (FNG – Welcome!)
Crock Pot (Q)
Weather: 45 deg F, 70% RH
YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.
Warm Up:
Side Straddle Hops x15
Imperial Walkers x15
Sloooooow Grass Grabbers x10
Toy Soldiers x10
Kendra Newmans 10 count forward and reverse
Michael Phelps 10 count
Side Straddle Hops @ 1.5 speed x15
Tabata supersets of 45 sec work, 15 sec rest.
Superset A – 3 rounds of:
Merkins (L hand up, R hand back)
Front & Back Lunges (Right foot stationary, left foot moves)
Flutter Kicks
Merkins (R hand up, L hand back)
Front & Back Lunges (Left foot stationary, left foot moves)
Flutter Kicks
Superset B – 3 rounds of:
Sit-thru (a.k.a. Breakdancers. Ask Squid how to do these, he was awesome at them. Awkward turtle.)
Planked Bird Dog (left hand & right foot off ground)
Planked Bird Dog the other way (right hand & left foot off ground)
Superset C – 1 round of:
Copperhead Merkins (with COMPLETE stops and holds at 3 distinct levels in the eccentric motion)
Copperhead Big Boy Sit Ups (with COMPLETE stops and holds at 3 distinct levels in the eccentric motion)
Copperhead Squats (with COMPLETE stops and holds at 3 distinct levels in the eccentric motion)
With roughly 90 seconds left we hit a final set of LBCs (IC) until time was up.
Announcements- With a lack of announcements off the top of our heads, YHC just encouraged the PAX to stay on top of slack for updates on virtual workouts. We’re on the cusp of getting the final wrinkles ironed out. Expect them to fire on all cylinders soon.
Message- 2 Corinthians 4:17 says, “For our momentary light affliction is producing for us an absolutely incomparable eternal weight of glory.” Whether or not you’re of Christian faith, there’s something to be taken from this. Keep in mind that in every tragedy there is opportunity. With every stumbling block, another path appears (if you look hard enough). In every hard situation, there is a way to apply wisdom. We’re seeing that now with a pandemic. It’s changed our routines, circumstances, and relationships. And STILL, I want to encourage you to find a way today to make a change, make a connection, or make a difference that will endure beyond the current situation. It’s possible. We need it.
Be the kind of high impact man that makes deliberate effort toward identifying something ‘new’ today and making the most of it. Something you do today has the potential to produce an outcome that will outlive these circumstances.
Intentions- Loco’s Uncle Steve is reporting today for what is assumed will be a confirmed positive test for COVID-19. Suffice to say that with his current age/state coupled with what we know of the virus and healthcare complications, his loved ones are (rightfully) quite concerned. We lifted him, his family, and his medical caretakers in prayer for healing and protection. By extension, there are thousands of caregivers who are fighting the good fight despite difficult circumstances. Let’s all keep them in our prayers. McAfee has a family friend recently who took his own life, leaving behind a wife and children. We prayed for their family and all those in a mental battle in this time.
NakedMan Moleskin: Namearama via Zoom is… different. YHC called out the PAX as they appeared on my phone screen. In the case of the PAX who were exercising outside (read: poor lighting), it’s tough to know exactly who’s who, as you can’t see their (mostly ugly) faces. This is especially true when their kids have hijacked their Zoom account. For instance, Russdiculous thought I was extra creepy when I called him by his children’s names, as that was was all I could see. Thank goodness he hasn’t seen my white panel van, or it would’ve been even weirder. In my haste I somehow wrote Aerobie’s name twice. I let it slide because he’s easily 2x cooler than everyone else. Anyway, virtual Namearama is a new flavor. I welcome it.
Also, shout out to Duplo, who headlocked an FNG for a Zoom workout as his first F3 workout. Since FNG’s Zoom login showed up on YHC’s screen as “Remote (muted)”, we named him “Remote”. The 2nd place finisher for his name was “Shhhhhhhhhhhhhhhhhhh”, so perhaps we can save that name for a rainy virtual day. I hung onto the call for a second to get Remote’s contact info. We had a quick chat and I look forward to seeing him face-to-face in the gloom. YHC’s first impression of him is two thumbs up.
To be honest I look forward to seeing all of you back in the gloom soon. But since Captain Crunchberry may be the only person who reads this, I want him to know I want him to lead a Zoom workout on an upcoming Tuesday.
Until next meal,
Crock Pot

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