BackBlast #092 - A good F3 workout

Who’s ready for ‘A good F3 workout’? PAX please stand up.

AO – Stairway to Heaven

Environment - F’in Cold | 11* with wind chills bringing the temp into the negatives - BRRR

[0530 – Core Principles recited. Disclaimer given to 12 PAX] – Bald Eagle, Tiny Tomato, Dungeon Master, Gravy, Kraut, Rehab, Basic Bro, Snoop, Fresh Cream, SPLITTER, Roid Rage, MAD COW (QIC)

Warm-O-Rama

Various Stretching
10 Cherry Pickers w/Back Clap (IC)
10 SSH (IC)
10 Merkins (IC)
10 Mountain Climbers (IC)

Its too cold to do anymore. Let’s get this THANG going.

THE THANG

ROUND 1 – 5 burpees, 1/3 mile run
ROUND 2 – 5 burpees, 10 merkins, 1/3 mile run
ROUND 3 – 5 burpees, 10 merkins, 15 LBCs, 1/3 mile run
ROUND 4 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 1/3 mile run
ROUND 5 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 25 squats, 1/3 mile run
ROUND 6 – 5 burpees, 10 merkins, 15 LBCs, 20 dry docks, 25 squats, 35 American Hammers, 1/3 mile run
ROUND 7 – 50 side straddle hops

Leaders Message:

“We must be willing to get rid of the life we’ve planned, so as to have the life that is waiting for us. The old skin has to be shed before the new one can come.”  - Joseph Campbell

Prayer:

Lord, help us remember that nothing is going to happen to us today that together we can’t handle. Amen!

Announcements:

- Kraut has the Q on Wednesday.


As I always say. Gentlemen, its been a pleasure,
- The original MAD COW