Backblasts

Backblast #945 Keep It Simple, Stupid

AO: Ideal Park
Workout Date: 07/28/2022
QIC: Kraut
PAX: Toto, Pit Boss, Bullwinkle, Snoop, Chubbs
Pre-Blast: Kraut’s on Q at Ideal Park tomorrow. Coupons: optional Fartsacks: denied Good Living: guaranteed Let’s see those HCs!

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

Warm-O-Rama

Capri Lap
15 SSH
10 Arm Circles, Flap Jack
10 OH Clap

The Thang

Grab a weight (0lbs-80lbs) and mosey to the shelter at the south end of Ideal Park

AMRAP:
5 BBS to OH Press
5 American Hammers
5 Step Ups
5 Thrusters
Run 1 lap around the shelter

After each round, add one rep to the exercises. Adjust weight from 0-80 as desired throughout the workout.

After 15 minutes, 30 second break and change to:

5 Dips
5 4 ct. Flutter Kicks
5 4 ct. Lunges
5 Merkins
Run 1 lap

After each round, add one rep to the exercises. Adjust weight from 0-80 as desired throughout the workout.

Mosey back to the AO around 6:07

Mary

10 flutter kicks
Continuous flutter kicks while the Q askes on Pax why they come to F3

Count-O-Rama

Name-O-Rama

COT

  • Leader’s Message: “I do not know anyone who is winning who is taking the time to leave negative comments” Connor Price
  • Speed Golf Saturday
  • BJJ at Cuddle Buddy’s Sunday
  • Boats and Burpees 8/13
  • Stairs Clean Up 8/27

Auf Wiedersehen – Kraut