80% chance of rain, 100% chance of pain

10/3 Backblast

Conditions: a misty and gloomy 58 degrees. No actual rain drops were recorded during the workout

6 Pax (including a visiting Crab Legs from F3 Naperville) joined for a dark and wet beat down


Warmup/Thang 1

Warmup consisted of a mile mosey (2 laps around the park) with 8 stops at the corners for a move. Moves consisted of Sprinklers, Copperhead Squats, Abe Vagodas, Arm Circle/Circle Arms, Imperial Walkers, Mountain Climbers, SSH, High Plank to Elbows

Thang 2

Quick mosey over to the stage

7 sets

21 Groiners

20 Hand Release Merkins

19 Big Boy Sit ups

Mosey around the statue

Flat footed box jump to get back on stage


Continuing with 18 groiners, 17 merkins etc until one final sit-up and mosey



Flutter kicks

American Hammers

10 Turkish Get Ups at the suggestion from our guest



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