Boneyard Back Blast—October 16, 2018
Location: River Bluff High School
Weather: 71 degrees
Recap: POTUS led the group through a Brick Pile toy box extravaganza. He performed multiple exercises with various reps including coupons.
Prayer requests- Back surgery for one of Wrecking Balls Friend, Results of tests for POTUS.
COT
Disclaimer: No professionals here, so modify if you have to, do not injure yourself.
Begin Workout: His workout routine became the play with a toy extravaganza. The men warmed up, performed exercises, and played with some toys.
Warmup:
- SSHx15 IC
- TTTx15 IC
- LBACx20 forward/back IC
- Merkinsx10 IC
- BBSUx15 OYO
- Windmillx15 IC
- Turn and Bounce x 10 IC
Workout
Go to Brick Pile: Acquire Block
Carry Block to Light Pole. Walk with Quesack of block between light poles, complete exercise and return to start line.
- Curls X 20
- Overhead Press x20
- Chest press x20
- Merkins on Toys
- BBSU with Block x15
- Kettle Bell Swings x 10
- Squats with Block x 20
- Calf Raises x 20
- 20 Dips in between each calf raise exercise
Return Blocks to Brick Pile
Pledge of allegiance
Lords Prayer
Announcements:
F3 Columbia 6 year anniversary- October 20
October 26, 2018 is a speed for need event.