AO: Eagles Landing

When: 03/26/2021

PAX:

Number of Pax: 10

Pax Names: Alliance, Bronco, Cutter, Footloose, HoJo, IronCalf, Kipling, Madoff, RA, Spud,

Number of FNGS: 0

FNG Names:

QIC: Bronco


The BackBlast:

CONDITIONS: Damp. Upper 30s. Mud at Barrie Hill

WARM:

Mountain Man Poopers – 10

Shoulder Taps – 20

Smurf Jacks – 20

High Knees

Butt Kickers

Walter Paytons

Backwards

Run & Sprint

MOSEY to Barrie top of the hill

THANG 1:

Partner Up

PAX 1: Runs a lap

PAX 2: Series of 10 rep exercises at going up and down the hill (stairs were better; too much mud) between exercises. Keep cycling till partner returns. Partner starts with first exercise.

  1. Bobby Hurley
  2. Reverse Crunch
  3. Star Jacks
  4. No Surrender

2 rounds completed

THANG 2: OYO Box Jumps (20) and Decline Merkins (20) x 2

THANG 3:

Partner Up

PAX 1: Runs a lap

PAX 2: Series of 10 rep exercises at top of hill going up and down the hill between exercises. Keep cycling till partner returns. Partner starts with first exercise.

  1. Hand Release Merkins
  2. American Hammer (4 count)
  3. Plank Jacks
  4. Tuck Jumps

2 rounds completed

25 Hand Release Merkins (IC)

Back to Landing. Ended just a few late (sorry gents!)

Fill up the Q sheet for next week! If you are traveling, stay safe in all ways. COVID is not on vacation.

COT: Heard son’s baseball coach remind the players that you can control 2 things…Effort (try your hardest) and Attitude (be intentional). It is simple, but true whether at an F3 workout throughout your day.

 

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