AO: Swamp
When: 08/09/2022
PAX:
Number of Pax: 12
Pax Names: Biscuit, Copay, Downsize, Dr. Seuss, Drop Box, Einstein, Freon, Hot Shot, Knievel, Mr. Binks, Ranger, Slice,
Number of FNGS: 0
FNG Names:
QIC: Knievel
The BackBlast:
Welcome to F3… Workouts are Open to all men, Free, Outdoors, Peer lead, Circle of trust… I am not a professional, anything I say or do is only a suggestion, modify the exercises as needed. If you agree Say aye
WARM UPS: neck roll 5 each way, trunk roll 5 each way, toe touch 10 sec, mtn climb 10, plank jacks 10, cobra stretch, merkins 10, Imp walk 10, abe vegotas 10, ssh ic
THE THANG: FOLLOW THE LEADER
Pax has to follow the Q and do everything the Q does(Q calls out the exercise, pax follows)….. mosey up the parking lot single file, side shuffle left across lot, backwards run down the lot, side shuffle right, mosey around the park,
High knees, butt kickers, over head claps, karaokes left, karaoke right, toy soldiers,
bear crawl, backwards bear crawl, arm circles front, arm circles back end at the amphitheater
Balls to the wall, 5 count each person(vertical Merkin on the 1 count for a modify up)
15 Carolina dd ic, 15 incline merkins ic
Mosey to the pavilion….15 dips, 25 step ups ic, 20 lbcs oyo….. 3 rounds
Motivator 6 to 1
Round of Mary
Cot