AO: Wreck Center

When: 04/01/2023


Number of Pax: 5

Pax Names:

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.

Motivators x 7
Abe Vigodas F / B X 15
Imperial Walkers X 20
Overhead Claps X 14
Seal Claps X 12
Daisy Pickers x 14
Side, Middle, Side Groin Stretches

Thang 1
• Lap around
• Army Crawls or Lt Dan’s to quarter field
• Lunge Walk back
• Bear Crawl to mid
• Karaoke back
• Side Hops to mid & back
• Forward run to mid
• Backward run back
• Lap Around

Thang 2:
Circuit Training Tabata Style
Round 1 – 3 Sets x 6 exercises
Round 2 – 1 Set x 6 exercises (short time)
# Round 1: Station: Round 2:
1 Bent over rows Sand Bag Goblet Squats
2 Butterflies Dumbbells – 15,20 Reverse Lunges
3 Amer Hammers Medicine Ball 18 lb Fwd straight out, 45°angle, 90° OH press
4 Overhead Smash Slamball Manmakers with ball
5 Wall Sit Wall/Jump rope Jump Rope
6 Inside/Out Battle Rope/Bench Dips / Waves / OutsideIns

Box Cutters X 20

YHC had an opportunity to spend the week away on Spring Break with the family. Great chance to take time off work, relax and also do some skiing in WY. Best part was spending time with the kids and getting to just be with them, talk, laugh and be present with & for them. Just a great reminder why we work so hard, spend time away from them on business travel. It’s these moments, this short window we get with them. Just don’t forget to take some time to focus on the family and give them your time and love.

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