AO: Wreck Center

When: 03/04/2023


Number of Pax: 10

Pax Names: Bergundy, Dos, Frenchie, Gold, Pebbles, Quattro, Sheriff, Silver Spoon, Uno, Zima,

Number of FNGS: 0

FNG Names:

QIC: Silver Spoon

The BackBlast:

Welcome, Disclaimer, Purpose
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

• 18 lb Fitness ball
• 10 lb dumbbells
• 12 lb dumbbells
• 15 lb dumbbells
• 20 lb dumbbells
• Battle Rope
• Coupon
• Jump Ropes x 2
• 3 Sandbags – various weights

• SSH x 20
• Imperial Walkers x 15
• LBAC f/b x 10
• OH claps x 10
• Seal claps x 10
• Moroccan Night Clubs x 10
• Daisy Pickers x 10
• Side / Mid / Side Stretch x 10 ct each

Thang 1 – Dynamics:
1. Lap around field
2. Skip Super Mario style to mid / High Knee back
3. Side Hops to mid / Karaoke back
4. Forward run to mid / Backward run back
5. Army Crawls (Lt Dan’s) to quarter / Lunge Walk back
6. Bear Crawl to mid / lunge quarter / Crawl Bear back

Thang 2:
Tammy Wynette’s “Stand By Your Man” – Partner Work
Set Man1 Switch Man2 Total
1 Merkins Burpee Up Squats 200 ea per team
2 Big Boys Turkish Getup Hillbillies 200 ea per team
3 Peter Parker Under Fence up SSH 200 ea per team
Partner up and each down pax 1 does 10 of first exercise (Merkins) while Standing Man Pax 2 does second exercise (Squats) until they switch. Each pax does 100 of each Man1 exercise for a group total of 200 Merkins, 200 Big Boys & 200 Peter Parkers and a whole lotta squats, hillbillies and SSHs. Yee Haw!

Thang 3: Tabata 45/15 sec sets x 2 exercise each station
Equipment Exercises
Bench Bench Dips / Step-ups
15lb, 20lb bells Curls / Triceps Extension
Sand Bag OH Press / Squats
18 lb ball Overhead Toss to Slam / American Hammers
Coupon/Heavy Bag KB Swings / Bent over row
Jump Ropes Jump / Jump
10/12 lb bells Butterflies
Wall Balls to Wall (shoulder tap for EC) / Wall Sit
Battle Ropes Outside-In / Waves

Gold, Dos, Uno, Quattro, Sheriff, Bergundy, Zima, Pebbles, Frenchie, YHC (Silver)

Encouraged all pax to find someone in need or just reach out someone that’s on your heart as you never know if they needed that call. We are all called to serve others and hope you all get the chance to answer.

Coffeeteria attended by Gold, Silver Spoon, Pebbles, Sheriff

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