Backblasts

July 09, 2021

by Bartman

No Tapering

Huff’s Springs: 7/9/21

QIC: ConAir

Pax: 13

Attendance:

• ConAir
• Roller King
• Pooch
• Former FNG Fig
• Dome
• Glass
• Wrench
• Hightower
• Bambino
• Coleman
• Chicken Little
• Package
• Red Ryder

Intro/Warm Up

• F3 5 Core Principles
• Disclaimer
• F3 Mission Statement

• Mosey to basketball court
• Deconstructed Burpees (IC)
• Down escalating from 10

The Thang

• Mosey to Track
• Harley Quinn’s
  • A and B Exercises 40 Yards
    • A=Merkins (10, 30)
    • B=Bonnie Blairs: 1 is 1 (20, 40)
• Gunners
  • 10 American Hammers 2 is 1
  • 3 Tuck Jumps
  • 40 yard Sprint
  • Mosey back to start
  • Rinse and Repeat x4
• Harley Quinn’s
  • A and B Exercises 40 Yards
    • A=Merkins (10, 30)
    • B=Bonnie Blairs: 1 is 1 (20, 40)
• Mosey to Tennis Courts
• Guantanamo
• Mosey to Soccer Field
• Railroad Tracks-Length of Soccer Fields
  • 5 yrd spacing
• Bearpees- 1:4 Ratio, 100 yards

Mary

• Big Boy Sit-Ups (IC)

COT