11 HIM eagerly gathered on a gorgeous 57 degree morning for the return of the Saturday edition of #BlastFurnace!
I was particularly pumped about the morning as my buddy from church (an avid crossfitter and hopefully also future F3 Indian Valley PAX) posted for his first workout with us!
Warmup:
SSH x 15 IC
Copperhead Squat x 15 IC
Weed Pickers x 15 IC
Imperial Walkers x 15 IC
Arm Circle x 15 IC
Circle Arms x 15 IC
Continued the warmup with a brisk mosey around the AO and then gathered at the bandstand for a Tug of War beatdown (credit to my buddy Yahtzee in GA for the format). He’s how it worked – several pairs of exercises with a total rep count of 100 reps per pair (on most pairs). First exercise of the pair you do AMRAP and then complete the pair with number of reps needed to get to a total of 100 (example: 60 reps of exercise 1 and 40 reps of exercise 2).
Merkins/Big Boy Situps
Mountain Climbers/Jump Squats
Burpees/Step Ups (50 total on this pair)
Carolina Dry Docks/Bobby Hurleys
Plank Jacks/Dips
“Recovery” Mosey around the AO sprinkled with Planks and Al Gores for the six, then back to the bandstand for the OTHER side of the tug of war. Same deal as before but reverse the order of exercise 1 and 2. In the interest of time we had to cut the last three sets from 100 reps total to 50 reps total.
Big Boy Situps/Merkins
Bobby Hurleys/Mountain Climbers
Step Ups/Burpees (50 total)
Jump Squats/Carolina Dry Docks (50 total)
Dips/Plank Jacks (50 total)
2MOM:
Flutters x 15 IC
LBCs x 15 IC
Namearama and COT:
Welcome FNG Sparkie (Lineman for PPL)!
Prayers for our nation and for UNITY not DIVISION, for Trigger’s Dad (recovering from heart attack) and praise for his Grandmother (turning 100 later this month) and for a PAX’s coworker who lost 3 members of his family in a short time period.
F3 Indian Valley launching on 7/1/2020 at Franconia Community Park! Direct interested PAX to https://f3indianvalley.mailchimpsites.com/ or to Lowes for more details!