Backblast – Sat, 11/28/2020, Hills of Park West
Great turnout this morning.
PAX: @jongresh-lfd, @Prius, @RocketMan, GTTC, @f3upstate, @Slush Fund, @Big
DIF, @FEMA, @howitzer, @the_soprano, FNG Rudy Jumper (Full Metal Jacket),
@Hercules x3, @jefe, @F3 Kid Rock, @Sherpa, @Tugga, Chippa, Gremlin, Pinto,
Thing2, @Drago, Jerald (Dr J), Flash, Captain America
QIC: @f3dirtybird
All exercises are IC unless otherwise noted.
Warm-up:
SSH x 15
IW x 10
Hillbilly x 10
Good Morning x 10
3rd Grade Exercise x 10
Mountain Climber x 10
Merkin x 10
Mosey to the big hill for Upstate. So many PAX that we had to split into 2
groups! 1 burpee at the bottom of the hill, bear crawl up, 2 burpees up
top, back down…keep increasing until we got to 5.
Mosey to the wall and pick a spot:
Left leg step-up x 10
Irkin x 10
Freedom Twist x 10
Dip x 10
Crunchy Frog x 10
Right leg step-up x 10
Box Jump x 10 SC, OYO
Mosey to the Field of Dreams and circled up:
11’s pyramid (all SC) – 10 merkins / 1 Ray Lewis, 9 merkins / 2 Ray
Lewis… 1 merkin / 10 Ray Lewis
Mosey to the track for some deck of death fun:
Dip x 10
LBC x 10
WWII Situp x 10 (SC)
Ranger Merkin x 10
Freddie Mercury x 10
Merkin x 10
Carolina Dry Dock x 10
Alternating Side Squat x 10
Jumping Lunge x 10
Shoulder Tap x 10
Mosey a lap on the track, karaoke on the straightaways.
Mosey to the benches where we split up again. 1 group did Reverse Pickle
Pounders, while the other group did calf raises on the curb. We did them
all together IC.
Left leg up x 10
Right leg up x 10
Both legs down x 10
Rotate groups, rinse and repeat, mosey back to the track.
Low Slow Squat x 10
Flutter Kick x 10
Monkey Humper x 10
Wojo Squat x 10 (SC)
Mtn Climber x 10
Mosey a lap on the track, Bernie on the straightaways.
Mosey back to the flag for COT. I hope that you all had a great
Thanksgiving. We all have so much to be thankful for, even with all that’s
going on right now. Look up, reach out.