Through Difficulty — F3 Lawrence

Backblast! “Through Difficulty” DATE: 2023-08-10 AO: #ao-ad-astra Q: @Bumble PAX:Lawrence: @Ariel @Blanks @Captain Kirk @M-I-Z @Route 44 @Sawdust @Trainwreck @Wuhan FNGs: 7; @Big Toe @Long Game @Lost & Found @Loofah @Castaway @Women’s League @BlackoutKC: @bumble @justice @Sideshow @Elmer Fudd @Seabass @Rain Man @Uncle Eddy @Grape Nuts @Black Squirrel @DogeCoin F3KC @Smores @Cue Ball @Cricket @Stapler @BigPharma @Soccer Mom @Cheap Trick @Astro @Summer School @Bugs @Nutter COUNT: 36 Warm Up

Welcome and Disclaimers
5 Burpees
5 Merkins
5 Shoulder Taps ic
5 Plank Jacks ic
WMH oyo
3 Fs, 5 core principles, Mission Statement, Credo
Michael Phelps oyo
Explain how the XOs we did and will do in warmup will be used in the BD
5 curls
5 Overhead Press
5 Bent Over Rows
5 Heavy Squats
Number Off and remember your number
Partner up: 1 and 2, 3 and 4, 5 and 6, etc.

The Thang

Welsh Dragon
Bear crawl from one parking line to the next, stop to do merkin, shoulder tap, and plank jack. Bear crawl to next line and repeat.
Speed bump halfway.
Finish together
Sprints + Mike Tysons
Sprint full length of parking lot
Mosey back
15 Mike Tysons
REPEAT
Mosey with coupons back to flag
Incinerator
4 XOs
Do all 4 Starting with 10 reps each then start over with 9 reps…8 reps…all the way to 1
Curls, Overhead Press, Bent Over Rows, Squats
Murder Bunny Relay
Pax 1 starts murder bunny, Pax 2 stays back and does 5 burpees then runs to catch Pax 1. Pax 2 starts the murder bunny and Pax 1 does 5 burpees. Keep going until you reach the end and then return back to the start. Hold plank for the 6.

Mary

Heavy American Twists
10 x 2, 2 is 1
Plank
60s x 2

COT:“Ad, Per Aspera” is a fitting credo. Doing hard things like this together makes us trustworthy and capable as leaders doing the impossible here in this crazy city - for our friends, families, and community at large. Prayed for the PAX.Discussed moving the AO to the large parking lot on the east side of Holcom Park.