July 31st, 2023 By Hipbone

F3 Backblast 07/29/23
OTC
The Magnificent Seven
Q : Total Package
Pax : Spud, Tombstone, Private Ryan, Crabgrass, Homeland, Hops
Warm up:
Jog to back of Coltrane Webb parking lot
Circle up:
SSH x 20
IST’s x 20
Hamstring stretch
Arm Circles
Karioke Timer at Coltrane Webb playground
One man karioke to designated cone about 20 yards up and back while rest of Pax does
exercise assigned by Q (about 1 minute)
Exercises:
Squats
Walkout merkins
LBC’s
Star Jumps
Brazillians
Burpees
Freddie Mercks
Jog to Webb Field
Run stadium stairs (eight flights)
Basic run
Karioke up and down
Lunge walk up
Sprint up big stairs(3 sets)
Peoples chair on Academy Center back wall
1 minute wall sit
30 second wall sit on right leg
30 second wall sit on left leg
Jog to outdoor basketball court at Glenn Center
3 man layup drill (not exactly G-league caliber)
3 on 3 basketball game (played about ten minutes with NO injuries!)
Jog back to OCT
Cinder block workout
Each man has 30lb cinder block

Squats x 10
Curls x 10
Overhead press x 10
Skull crusher x 10
Incline merkins x 10
4 rounds while coffee is brewing

Mosey to Mary at OTC parking lot:
Upward dog into downward dog into child’s pose
Shoulder stretch both sides
Deep Breaths
Finish early three minutes
Moleskin:
1. I call this group the Magnificent Seven not because seven strong men gathered at OTC for
the most disgustingly humid workout on a Saturday morning we’ve seen in a long time, but
because the quest for coffee was stronger than any other desire we all might have! After
much frustration and consternation this week, Q decided to not deal with the BS and just
brew coffee ourselves at OCT thanks to the GFI receptacle that didn’t trip this time at the
back of the building. Everything turned out great and coffee was finished brewing just as we
concluded the workout. Even some talk of starting an F3 Coffee House!
2. Two great venues were revisited today, Webb Field for a stadium stairs workout and the
outdoor basketball court at the Glenn Center for a friendly game of three-on-three hoops.
Not a single dry shirt among us today as humidity was quite high, but the Pax high-stepped,
sprinted, and karokeed their way up and down those old stadium stairs! The basketball
game highlighted the glory days of many past Boys Club and Rec league all-star
performances of the Pax youth. Nice to do something different today to show off the old
hoops skills without anyone getting hurt!
3. We’ll get this coffee thing worked out hopefully this week or two, so we won’t have to take
matters into our own hands again. Coffeteria at OCT worked fine this time and is the real
reason we all do this F3 thing isn’t it? Remember the old saying, “Those who drink coffee
together, stay together!” Was that Yogi Berra?
Moleskin faithfully submitted by Total Package 07/29/23

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