Backblasts

April 30, 2021

by Bartman

Excuse Me While I Catch My Breath…

QIC: ConAir

Pax in Attendance:

• Top 40
• Paperboy
• Potts
• Drum Stick
• ChooChoo
• Yoshi
• CHONG
• Fanny Pack
• Daisy
• Foghorn
• ExciteBike
• Bandwagon

Warm-a-Rama:

• Disclaimer
  • Mosey to Parking Lot of CR H.S.

The Thang:

• F3 5 core principles
• COP
  • 5 exercises in rapid succession
    • 15 S.S.H. (IC)
    • 15 Squats (IC)
    • 15 Merkins (IC)
    • 15 Butt-Ups (IC)
    • 15 Mountain Climbers (IC)
    • Repeato X3
• Mosey to Track
  • Burpee Mile
    • ¼ mile then 4 Burpees
    • ½ mile then 8 Burpees
    • ¾ mile then 12 Burpees
    • 1 mile then 16 Burpees
• Football Field starting at goal line
  • Bear Crawl/Inch Worm alternating 10 yrds
  • Bernie Sanders back from 50
  • Sprint to the 50
  • Walking Lunge/Broad Jump alt 10 yrds
  • Bernie Sanders back from 50
  • Sprint to the 50
• Mosey back to Flags

COT:

• Count-a-Rama
• Name-a-Rama
• Ball-of-Man
  • YHC stressed the importance of real fellow-ship. Being raw and real with other men who will hold you accountable and be willing to tell you when you’re wrong, is where real growth can begin. F3 calls this ‘Shield Lock’. Find a guy and get to know him. Be vulnerable, and watch where that leads.