The BackBlast:

AO:

playground

Pax Names:

Alcoa, Lively, Carmen Sandiego, Yokel

Number of Pax:

4

FNG Names:

Number of FNGs:

0

Intro:

Beach Bod Board

Warm-o-Rama:

Quick Mosey to keep it 0.0 then the fasted paced Imperial Walkers you've ever done IC, Weed Pickers IC, Sun Gods OYO, Michael Phelps OYO, and finally SSH IC.

The Thang:

Started with Bearpees 1:4 Burpee then Bearcrawl until we hit 5:20 then a Lunge Walk back to the starting point. Quick speed walk over to the THANG which was the Beach Bod Board that included the following:
Round 1
10 Pullups
40 LBCs
20 Merkins
30 Flutter Kicks
30 Dips
20 BBS
40 Plank Shoulder touches
10 Plank Jacks
50 Squats

Round 2
10 Pullups
5 Burpees
20 Dips
5 Burpees
30 Shoulder presses
5 Burpees
40 Squats
5 Burpees
50 Lateral/Front Shoulder raises

RInse and repeat both rounds. Then Power walk over to basketball courts for 3 rounds on Lunge Walks before back to the Flag for 3 min of MARY.

COT:

Prayers for safe travels for receipt of Passport for Alcoa, Prayers for all F3 brothers and thier families who may be going through a struggle.

Naked Man Moleskin:

Not a lot of chatter today we just dug in and got it done. Other than when I had forgotten to disconnect wifi on my phone then it randomly connected to school wifi and shut down music temporarily. My bad fellas…Thankful for the group and F3 altogether. I enjoy getting to hang with each and every one of you. I'm becoming a better Man, Husband, and Father because of it!