Backblast! 45 minutes F3 Beatdown “THE CRUSHER”

AO: Quarantine
Q: fahrenheit
PAX: F3 Phunny (Kip Lowery), Paranoid (Nick C), Josh Burton (jingle), Sharkbait (Jarrod Scott), Jay Z (Shawn Carter), Trey Fussell (Bill Nye), Melamine (Chad), Money Pit (Blake Anderson), Control Rod (Robb Dussault), Mediocre/Dan , Dowry (Derrick Wolfe), Papi (Isaias Brito), Rio (Andrew DiGiovanni), Rosco P (Rich O’Donnell), Tomahawk (Leo Brito Serafio), Boys 2 Men (Scott Markel), Thingamabob (Ariel), Crossword, Covert
FNGs: None
Count: 22 Pax

Warm-up (5 Minutes)
Perform all exercises in “Cadence” (out loud counting), where you count one side (e.g., the right leg) and double the number for total reps.
Exercise
Reps
Focus
SSH (Side Straddle Hops / Jumping Jacks)
30
Cardio
Imperial Walkers
20 (Total)
Core & Legs
Good Mornings
10
Hamstrings & Lower Back
Sir Fazio Arm Circles
10 Forward / 10 Reverse
Shoulders
II. The Thang (Main Workout) (35 Minutes)
This section combines a high-rep circuit with high-intensity intervals.

A. The DORA Rep Challenge (20 Minutes)
Partner with an imaginary person for this: One person performs the reps, while the other runs/jogs. Switch roles until the total rep count is complete for each exercise. If you are solo, complete the specified reps, then run/jog 100 yards, and repeat until all reps are finished.
Workout
Total Reps
Focus
Hillbilly Squats
100
Squats/Legs
Merkin (Standard Push-ups)
120
Chest/Arms
LBC (Little Baby Crunches)
150
Core
B. The Seal Splat Sprint (15 Minutes)
Complete the following sequence 4 times as quickly as possible.
Item
Reps / Description
Navy Seal Burpee
5 Reps (A standard burpee with three merkins (push-ups) at the bottom, doing a knee-tuck after the first two merkins).
Sprint
Run 50 yards (or sprint for 30 seconds).
Mosey
Jog back to your starting point.
Squirrel Splat
10 Reps (One rep = a military Hand-Release Merkin + a Frogger (jump both feet outside hands from a plank)).
III. Mary (Core and Cool Down) (5 Minutes)
Exercise
Reps / Duration
Focus
Box Cutters
20 (Total)
Upper/Lower Ab Crunch
Dying Cockroaches
30 (Total)
Obliques/Stability
ANNOUNCEMENTS:
COT: