• When: 05/23/2017
  • QIC: Blowout
  • The PAX: BooBoo, BillyBob, McNugget, Collar, Wally, PinkMan, RA, ChopShop, Detour, Garnish, Blowout


First Back blast… better late than never

First off, it was crazy humid and 5:30 is still crazy early even after doing this F3 thing for a while.  Great job by all 11 PAX that posted.  Although this was not my first Q experience, this is my first back blast.  Enjoy!

The Thang

  • At Start
    • 10 side straddle hops in cadence
    • 10 LBC in cadence
    • 10 merkins in candence
  • Mosey to ILA/Satchelford
    • 10 side straddle hops in cadence
    • 10 LBC in cadence
    • 10 merkins in candence
  • Mosey to bus loop
    • 10 side straddle hops in cadence
    • 10 LBC in cadence
    • 10 merkins in candence
  • At bus loop
    • At start, crosswalks and end (4 spots), 5 burpees
    • High plank when done
      • Left arm up, right arm up, low plank
    • 2x through
  • Mosey to top of Shannon Springs hill
    • Partner up AMRAP
      • One partner runs down/up hill, 5 merkins at bottom, while other partner does one exercise from rotation
      • top of hill rotation
        • flutter kicks, imperial squat walkers, Freddy mercury, Lunges
      • Mosey to playground
        • 3 x wall sits 30 sec on, 30 sec rest
        • Jacobs ladder starting at 10
          • Inverted rows, box jumps, iron cross
        • 10 Little baby arm circles in cadence
        • 10 reverse in cadence
        • 10 overhead press in cadence
  • Mosey to start

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