• Post Type: Backblast
  • When: 02/05/2022
  • AO: Old School
  • QIC: Mayor
  • FNG's:
  • PAX: Pizza Man, Defib, Freight, Bed Pan, Blart, Dolph, Def Leppard, Gumby, Purple Haze, Kamala, Dr Seuss, Broke

Disclaimer

Pledge

Principles of F3

Warmup:  SSHx15 IC, Gravel Pickers x10IC, ROL/LOR, Moroccan Night Clubs x20IC, Arm circles

Thang:  Jog a lap for a warmup and go to stations. 90seconds of work then take a lap
Stations

  1. Slam ball with 10# or 20#
  2. Sandbag clean/press or straight press with 75# sandbag
  3. Jump rope
  4. KB Swings with 24# bell
  5. Goblet Squat with 40# bell
  6. Star crunch
  7. Lunge
  8. Ab Wheel
  9. Upright row or tricep extension
  10. Single arm bent over row

If more folks

  1. Shoulder taps or steering wheel
  2. Band curls
  3. Merkins
  4. Flutter kicks
  5. Hold Plank

It took a lot longer than I thought and I was going to do a triple nickel square but that didn’t happen.

Prayer/praise:  Watts up, Tooltime, Roundup, Purple Haze, Gumby, Huckleberry

Announcements:  SMR needs two runners and an alternate.  Contact Purple Haze.

Q School TBD

Name-o-Rama

COT > Def Leppard took us out.

“There are three things in the world that deserve no mercy, hypocrisy, fraud, and tyranny.”

~Frederick William Robertson