Backblast #118 - Breakfast is served!

3/6/19

F3 Grand Rapids in starting a once a month evening workout to increase availability for PAX.  Due to a scheduling issue with YHC, a black ops was scheduled this morning in the gloom for those who couldn’t make it, or are seeking a double dose of pain today.  In channeling Bald Eagle and his birthday cake, YHC offered breakfast to those who attended, however the PAX were unaware that F3 Donuts of Pain were being served. 

AO – Calder Plaza parking garage

14 Degrees.

 

[0530 – Core Principles recited.  Disclaimer given to 3 PAX] – Snoop, Tiny Tommato, Hasselhoff (QIC)

 

Warm-O-Rama

20 SSH (IC)

Stretching

10 SSH (IC)

The Thang:

Donut of Pain:

We arranged in a circle for the donut of pain.  1 PAX would complete an exercise, while the others were in a resting or active position.

    • 15 Squats while the other PAX were in Al Gore

    • 15 Merkins while the other PAX were in plank

    • 15 4 ct Flutter Kicks while the PAX raised their legs 6 inches

    • 10 Burpees while the PAX did AMRAP SSH

We completed complete a lap of the entire parking structure, all three floors, and returned to the starting spot for more donuts

    • 10 Squats while the other PAX were in Al Gore

    • 10 Merkins while the other PAX were in plank

    • 10 4 ct Flutter Kicks while the other PAX raised their legs 6 inches

    • 10 Burpees while the other PAX did AMRAP SSH

Another three tiered lap was completed around the parking structure

    • 10 Squats while the other PAX were in Al Gore

    • 5 Merkins while the other PAX were in plank

    • 5 4 ct Flutter Kicks while the PAX raised their legs 6 inches

    • 5 Burpees OYO

Count-O-Rama – Name-O-Rama

Announcements:

    • There will be an evening Q led by either Basic Bro or Soft Spot tonight, meeting at Founders Brewery

 

The beaches are safe,

Hasselhoff