Backblast! F3 Blockarama
AO: Farm
Q: Gilmore (Jim T)
PAX: Papi (Isaias Brito), Flush (Clay Campbell), Boys 2 Men Scott Markel, Chicken Hawk (Tristan Maness), Boingo (Jeffrey Christensen), Dowry (Derrick Wolfe), F3 Phunny (Kip Lowery), emilalexander38 , Spit Valve (Geoff), Archie (Matthew Harding), Lucky , Melamine (Chad), Tomahawk, Farenheit, Fabio, Dolly, Celsius
FNGs: 1 Celsius
Count: 18
WARMUP: Following a brief warmup, we moseyed over the Sanford Creek soccer fields to grab coupons.
THE THANG:
Thang 1
Cinder Block Curls – 20 reps
Cinder Block Overhead Press – 20 reps
Cinder Block Squats – 20 reps
Cinder Block Rows – 20 reps (each arm)
Cinder Block Deadlifts – 20 reps
Plank Hold – 1ish minute
Run a lap
Repeat the circuit twice.
Thing 2
Cinder Block Chest Press (on ground) – 20 reps
Cinder Block Tricep Extensions – 20 reps
Cinder Block Squats – 20 reps (each leg)
Plank Hold – 1ish minute
Thang 3
Dora-Style
Burpees – 50 reps
Mountain Climbers – 75 reps (lr = 1)
Squats – 100 reps
Partner Travel: Cinder Block Farmer’s Carry
We ran out of time and couldn’t get to some of the other treats I had in mind so we moseyed back to the flag for COT.
ANNOUNCEMENTS:
- Deacon practice runs on Sat
- Prime Lunch next Friday
- Soft launch of Steel Sanctuary next Friday
- Zinc House – Jul 26
- 2-Year Anniversary – July 27 – workout @7P, Knightdale Station Park and lunch from 11-1 at Oak City.
- Bruh Beatdown – Aug 9-10
COT:
Thankful for rain and prayers for those PAX on IR who couldn’t join us.
Thank you for allowing me to lead today!!
#ISI