Backblasts

December 24, 2020

by Bartman

Claudio!!!!

QIC: Foghorn

Pax in Attendance:

• Ponch
• Magellan
• Bondo
• Beans
• Purple Rain
• Bueller
• Dome⛰
• BabyBack
• Bandwagon
• ConAir
• Hot Rocks
• ’88
• Coleman
• Bilbo
• Psalty
• Foghorn

Mileage 3 + Miles

Warm-O-Rama

5 Burpees OYO
20 SSH IC
20 Hairy Rockettes IC
5 Burpees OYO

The Thang

• Mosey to the benches
  • 30 Dips
  • 30 Incline Merkins
• Mosey to the front of the park
  • 20 Monkey Humpers x 2
• Mosey to the Trial
  • Split into 2 groups and Black Mamba Indian Run
• Recover
• 15 American Hammers
• Mosey to the Hill
• Climb the Mountain 5’s and 10’s 2 by 2
  • Start at the bottom: 5 jungle bois
  • Sprint to 2nd light on the left: 5 merkins
  • Sprint to 3rd light on the right: 5 mountain climbers
  • Sprint to the top of the hill: 5 plank jacks
  • Repeat x 2
  • Start at the bottom: 10 jungle bois
  • Sprint to 2nd light on the left: 10 merkins
  • Sprint to 3rd light on the left: 10 mountain climbers
  • Sprint to the top of the hill: 10 plank jacks
  • Repeat x 2
• Mosey to the park
  • Line up on the basketball courts in a single line
  • 10 each side Nolan Ryans Lunge walk to the sideline and back
• Indian Run back to the park

Mary

10 Big Boi Sit-ups
30 LBC’s
15 Shoulder Taps
30 Dips on the benches

5 F3 Core Principles
Free of charge
Open to all men
Held outdoors rain or shine heat or cold
Led by men who participate in the workout in a rotating fashion with no training or certification
End in the circle of trust
Our Mission is to plant, grow & serve small workout groups for men for the invigoration of male community leadership

COT

Name O Rama
Count O Rama
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