The BackBlast:

Intro:

Stole this workout from a Strava buddy in a distant land and modified a little for F3.

Warm-o-Rama:

Mosey behind the stage and around the field, bypassing the terraces, to make a loop roughly 300m total.

10 SSH, 10 Squats, 10 Lunges, 10 Merkins, 10 LBC’s and 10 Can Opener Crunches.

The Thang:

After each exercise, run the loop before moving to the next exercise.
Upon completing the list, start working back up to the top again.

100 SSH
90 Mountain Climbers
80 LBC’s
70 Walking Lunges
60 Merkins
50 Squats
40 Can Opener Crunches
—-oops!
10 Burpees
5 Merkins

COT:

Leave no man behind, leave no man as we found him. Prayers for safety, health, and peace in the midst of strenuous times.

Naked Man Moleskin:

YHC somehow totally missed 30 SSH’s and 20 Merkins when filling out the whiteboard… dangit! NEXT TIME! Other than that I modified some of the crunches to be can opener crunches to turn up the heat, and instead of all exercises followed by a 1 mile run I changed it up to a short run between each exercise. (including the first lap in the warm-o-rama we got in over 2 miles.)

Anyway. Math is hard?!

The workout I stole from did not include a lap in between each exercise. I still want to try this sometime at an AO with a track. Here is the original:

THE 100
100 SSH
90 Mountain Climbers
80 LBC’s
70 Walking Lunges
60 Merkins
50 Squats
40 LBC’s
30 SSH’s
20 Merkins
10 Burpees
5 Merkins
1 mile run