Backblast – #622 Classic F3 Beatdown

DATE | Tuesday February 2, 2021
AO | Stairway to Heaven
BEATDOWN | 5:30 a.m.
WEATHER | 19 degrees
Q | Hasselhoff
Pre-Blast | 2.1.21 No to be outdone…I have tht Q at the stairs tomorrow. Still working on a plan, but it will require a coupon. Where are my HC’s?

PAX 10: Hasselhoff, Mad Cow, Splitter, Forrest
5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust
Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.          
20 SSH
Mosey lap
We started off completing an 11, with one side of the parking with curls and the otherside was dips. PAX would start with 10 curls on one side, then mosey to the other side to do 1 dip. PAX would decrease one curl each round and increase on dip every time. Also PAX would do 2 burpees on the way to the dips and 2 burpees on the way back.
We followed up with a 10 minute DORA with suicides. For 5 minutes one PAX would complete back rows, while his partner ran a suicide of 10 yards and 25 yards. The second exercise was flutter kicks.
We ended the beatdown with a donut of pain. One PAX would complete 10 squats while the others held Al Gore, rotating who completed the squats. Next one PAX would complete 5 Catalina Wine Mixers, while the other PAX held plank, rotating who completed Catalina Wine Mixers. Finally, one PAX completed 5 burpees, while the other PAX completed SSH, rotating who completed burpees.
End of Workout
Circle of Trust (CoT)
F3-specific Announcements
Bible study tomorrow
5K Wednesday tomorrow
Ball of Man (BOM)
The Beaches are safe,