• Post Type: Backblast
  • When: 06/15/2021
  • AO: Folsom
  • QIC: Stogie
  • FNG's:
  • PAX: Montross, Ball Joint, Love Boat, Bedpan, Wirenut, Wichita, Sarlacc, Ozark, Handcuff, Spackle

Warm Up:
20 SSH
15 Toy Soldiers
15 Gravel Pickers
20 Goofballs

Mosey to Tennis Courts

Tha Thang:

Skip (alternating legs) down the court (get those knees up high!)
– Karaoke back (switching in the middle)

Do one Merkin to a Nolan Ryan – each side
Hopscotch (hop, flat, 2 hops, flat, 3 hops, flat, etc… the length of one court) – Alternate hopping legs with each court change.
Repeat Merkin-Ryans to Hopscotch down to the end of the court
– NUR back to the line.

Red Light – Green Light:
Get in a Bear Crawl or Crab Crawl position… If you move after Red Light is yelled, have to do 5 burpees.
– Otherwise, crawl toward the end of the courts.

Skip back to the other end of the courts.

Circle Up!

Duck, Duck, Goose…
– Everyone Low Plank Up… one Pax lunge walks around the circle saying “Duck, duck, goose” picking someone (though, I think Love Boat was the only one who actually lunge walked).
– Pax then chases the other back to their spot.
– Loser of the chase has to do 5 Burpees.

Count off for Extreme Dodge Ball…
• Split into teams
• If a ball hits the ground before it hits someone the thrower does 5 merkins.
• If a person gets thrown out or caught out he steps out and does 5 burpees and jumps back into play.

 

This morning I was out to have some fun and burn some calories while doing it. While the occasional beatdown is good for you, sometimes you just gatta try to have a little fun. I was trying to think of things we all did when we were elementary school age, things that might seem dumb to be part of a workout, but actually be good cardio.

Pax said they had fun, and (according to Garmin) I burned around 440 calories in 45 minutes (others said about the same or more). So, mission accomplished! Thanks for everyone who showed up, and for the chance to lead.

Announcements:

  • F3 Dads Workout this Saturday at The Yank @7am.
  • JUL (Jacked Up Leg) 5K coming up soon…
  • Ozark’s V-Q on Thursday.

Prayers:

  • Big Pappy and his family
  • Sister Act and his family
  • Stogie’s Dad and family
  • Turtle Man
  • Any others I may have forgotten (spoken or unspoken)… God knows what they are.