The BackBlast:

AO:

wicked_witch

Pax Names:

Homeboy, MaBell, Ghandi, The Mole, Dixie Chick, Law Dog, C4, Suckles, Dandy, Garfield, Hombre, TitleMax

Number of Pax:

12

FNG Names:

Number of FNGs:

0

Intro:

The Wicked Challenge is a recycled workout that I have used at the Kodiak and Cheetah over the past 13 months. It’s a tough workout and i knew adding the hills of the witch would make it that more difficult. Shout out to Dandy and Homeboy for being the only two to finish!

Warm-o-Rama:

Mosey to the barn……..
weed pickers
runner stretches
sun gods

The Thang:

The Wicked Challenge
10 – San Antonio Shuffles – (Left Leg Lunge, Right Leg Lunge, Burpee, Plankjack).
20 – Burpees
30 – Merkins
40 – Lunges (Left, Right = 1)
50- Monkey Humpers
60 – Mountain Climbers (Left, Right = 1)
70 – Squats
80 – LBC’s
90 – Overhead Presses
100 – Flutter Kicks (Left, Right = 1)
Start with exercise – each exercise set followed by 1 lap on the red trail (approx.. 1/3 mile)

COT:

Pray for those with health issues – several families of our F3 brothers –

Welcome Suckles! He shared a bit about himself this morning and has an incredible transformation story. Welcome to Canton and F3 Cherokee!

Naked Man Moleskin:

Thank you for pushing me and for making me a better leader, man, husband, dad, brother and friend! F3 has made a great impact on my life and continues to remind me of the value of community. God made us for community.

Love you boys!