AO: Ranch
When: 07/16/2022
PAX:
Number of Pax: 4
Pax Names: Downsize, Drop Box, Dynamite, Hot Shot,
Number of FNGS: 0
FNG Names:
QIC: Dynamite
The BackBlast:
Four PAX came for a foundational movement beatdown on a humid, mostly cloudy morning.
F3 five core principles and disclaimer stated and accepted.
Warm-a-Rama: All exercises were performed for 12 reps IC and included SSH, Shoulder Taps, Toy Soldiers, Merkins, Abe Vigodas, etc x10 minutes.
Thang: The Foundational Movements break down into the following movements:
1. Vertical Pull
2. Vertical Push
3. Horizontal Pull
4. Horizontal Push
5. Hinge
6. Rotation
7. Squat
8. Lunge
9. Carry
The following was the routine with some classic rock music to spur us on:
A. One PAX shot a foul shot while the rest of the PAX were warming up doing Bobby Hurley’s. If a PAX missed the foul shot, the penalty was 5 burpees. We performed three rounds of this before getting into the foundational movements. Most of us, including YHC, ended up doing all 15 burpees.
B. For three sets of 10-12 reps in parter fashion, PAX performed pull-ups (Vertical Pull) and Air Squats (reps IC, Squat).
After that we returned to the basketball court for end to end layups x1 for each PAX while the rest of the PAX performed Irkins (Horizontal Push) until all PAX finished. Next, using the same format with a layup, PAX performed Glute Bridges (Hinge) until all PAX completed the round of layups. Finally, PAX were challenged with a 3pter from top of the key while the rest of the PAX performed American Hammers (Rotation).
PAX then did a short mosey to the swings for the next two exercises in partners, alternating between the exercises. The exercises were Bicep Curl (Horizontal Pull using the swing) and Lunges (Lunge, IC reps) for 3×12 reps.
Nearing the finale of the beatdown, PAX performed a small round of Mary consisting of a deconstructed Gas Pumper on the (R)/(L)/(B) for 10 reps IC. YHC forgot the Vertical Push, but remembered just in time and had the PAX perform Dry Docks for 5 reps each for a total of 20 reps. A carry wasn’t incorporated into the routine due to lack of coupons.
Count-a-Rama: 4
Name-a-Rama: See below
CoT