08/23/2021

BACK BLAST
The APEX
Lamb Chop, VQ

WARM-O-RAMA

A little hike over to the Middle School.

• 20 SSH IC
• 10 Weed Pickers IC
• Sun Gods OYO
• Michael Phelps OYO

THE THANG

Name of Workout: In like a LAMB out like LION

We ran a 3-man Dora in front of the Middle School, and we used three different work-out areas with 7 teams of 3 rotating and repeating to complete the number of exercises.

1) The Wall

• 300 Dips
• 200 Step-Ups (cadence count)
• 200 Peter Parkers (cadence count)
• 200 Shoulder Taps (cadence count)
• 200 Freddie Mercury’s (cadence count)

                           *Repeat*

2) The middle of the Parking lot

• While crossing through the middle everyone
  • Merkins, set of 3
  • Squats, set of 3

3) Coupon Side – Opposite side of the wall by the fence

• 300 Overhead Presses
• 300 Curls for the Girls
• 300 Bent over Rows
• 300 “on your back” Press

*Repeat*

TAKE AWAYS:

• After Warm-O-Rama The Situation went back to support Exile in doing upper body and core work-outs due to Exile’s
• Adjusted the “Middle” exercises due to the SUCK of the BD – opted out of 3^rd exercise which was going to be Burpees with a Plank Jack.
• Start was a little bumpy with the PAX due to the unfamiliarity with a 3-man Dora but fought through it like Lions.
• Music choice worked well with the work-out and we finished with “Don’t Worry be Happy” which was a good song for all of us to end on, with no man left behind.
• Could have added another exercise under the Coupon Side or increased the number of reps.

COT & BOM

• Upcoming Events:
  • 3^rd F Breakfast – New Life Church, Canton, GA
  • Adventure Race – Red Top Mountain, Oct 30^th
• Prayer Requests:
  • Fanta – to have success in his organization

END NOTE: I left the group with a challenge; to reach out to someone to see how they’re day is going and just listen. Everyone needs a sounding board or just a simple reminder that you care. We were given two ears for a reason so let’s try and listen for our brother’s needs.