BACKBLAST:

Sham-Rocking the Park

3/4/2026

Warmups:

• (17) merkins
• (17) squats
• (17) windmills
• (17) toy soldiers

Mosey to parking lot:

THE THANG

(3) Rounds of the following:

• (17) Irish inchworms
• shamrock shuffle (side shuffle low to ground) across the parking lot
• (17) leprechaun lunges

Mosey to pavilion:

• (75) reverse lunges
• (40) dips
• (17) good luck horse shoes
• hang from rafter for 17-seconds

Jog around perimeter of Freedom Memorial Park back to pavilion (maybe 800-yards 🤔)

• (40) step-ups
• (17) good luck horse shoes
• (17) crunchy frogs IC
• (17) flutter kicks IC
• hang from rafter for 17-seconds

Moleskin: Pax completed exercises with rep counts that reference a number associated with St. Patrick (Patron Saint of Ireland) 🇮🇪.  Rep counts included:

75 = number of years on planet earth

17 = 17th of March is St Patrick’s Day

40 = length of his ministry in Ireland (40-years)

3 = symbolizes the three leaves of the shamrock (the symbol of Ireland – St Patrick used the Shamrock to symbolize the Holy Trinity to celtic pagans)

COT:  prayed for PAX and families; for all US military men and women and their safety; for all civilians in the Middle East; for Toke’s little brother in the Army (stationed in Germany right now, and his family back home in Georgia)

Thanks men for celebrating St Patrick’s Day with me (a little early), F3 style.

-Sticky out! 🏄‍♂️