AO: Donut Shop

When: 10/20/2021

PAX:

Number of Pax: 18

Pax Names: Brazilian, Bronco, Cutter, Fogger, Giuliani, Hackey Sack, Kipling, Kodak, LED, Linus, Little Finger, Malort, McFeely, Puck, RA, TheOcho, Troll,

Number of FNGS: 1

FNG Names: Honker

QIC: Little Finger


The BackBlast:

Warmup

Imperial Walkers, windmills, squnges (lunge, squat, lunge, squat), daisy cutters

Round 1

partner A does curls while partner B travels 25 yards with overhead rifle carry and 10 lunges. Partner B does curls while partner A overhead rifle carry and 10 lunges. Repeat for 200 yards.

Round 2

Repeat round 1 replacing stationary exercise with decline merkins and traveling exercises with turnstile squats and 15 overhead press.

Round 3

partner A does three count blockees while partner B does side shuffle for 50 yards, backwards run for 25 yards, run to start. Switch rolls and repeat twice.

Round 4

Repeat Round 3 switching traveling exercises to high knees, butt kickers, and high knee skips.

Leave a Comment

F3 Chicago