Backblast! A Classic F3 Workout!
AO: Armory
Q: Little Dinghy (Jim Amy)
PAX: Wicket (Pranav), Boone’s Farm (Chris), Sajak, Scott Culbreth (F3 Marky Mark), ransomware (Andrei), Sound machine (Brandon), Big League Chew (Brian Ayers), Pacer
FNGs: 1 Pacer
Count: 9
WARMUP: SSHs (15), Imperial Walkers (10), Hillbillies (10), and Good Mornings (5), Runner’s stretch
THE THANG: Thang Round 1 – DORA one Pax completes exercise while other runs 50 yards and back
- 50 Merkins
- 100 Jump Squats
- 150 Mountain Climbers (LR=1)
Do a short lap
Thang Round 2 – DORA with Blocks
- 50 Shoulder Presses
- 100 Heavy Squats
- 100 Crabpots (LR=1) no block
Do a short lap
Thang Round 3 – a round of 7s
- LBCs and Burpees
Do a short lap with a wall sit along the way (each Pax counting to 5)
Thang Round 4 – Blocks Reps
- 25 Block Merkins
- 20 Kettlebell Swings
- 15 Curls
- 10 Bent Over Rows
- 5 Tricep Extensions
- 0 Blockees
Moseyed for a last lap
Total of 386 reps (once accounting for split for DORAs)
MARY: Back to COT but 0 minutes for Mary – Have a nice day!
ANNOUNCEMENTS: Friday lunch 11:30 at Pickled Onion on 401. Sound Machine’s birthday Q at Max Bandwith next Thursday. New AO Tuesdays at Franklinton Park.
COT: Continued prayers for 10K’s healing at home now after major surgery, continued prayers for our brother Tendonitis, and for healing for Ransonware’s nerve in shoulder, praise for Sound Machine’s son turning 1.