BACKBLAST – Rapho Park 2/22/2026
Warm up – F3 Olympic Style
Bobsled – Indian Run around small loop
Ski Jumpers – Tuck and broad jump on my go. 5 penalty burpees for PAX getting ahead of the Q
Speed Skaters – Speed Skaters 10 ic
Slalom Skiing – side to side jumps over a parking lot line 10 ic
Figure Skating – Jump with 360 turn 10 each direction
Curling – Forward Lunge Walking with knee touching ground
The Thang:
Routine:
Block swing, jump forward, block clean sweep, jump back. (Ladder 1 – 10)
Block groiners, dead lifts, clean sweeps (Ladder 1 -5)
Line up blocks like an agility ladder. Jump in between block, jump out, then burpee. 5 blocks each direction= 10 burpees(Repeat)
Partner up – Block sit ups. Pass the block back and forth for a total of 20 sit ups. PAX had the blocks 10 of those times. (Repeat)
PAX sat back to back in circle in American Hammer position. Two blocks went around the circle. Had to work the obliques.
Block jumps Turnpike style: Squat, stand, jump onto block, squat on block, stand up, jump down equals 1 rep. Did 10 reps. (Repeat)
10 No Surrenders holding block in front. A couple PAX got extra credit by holding coupon over head.
Duck, Duck, Goose F3 Style. All PAX in high Plank. Coupon drag, Merlin, burpee, run around circle. Next PAX,l go until all PAX went. Did 2 rounds.
Squat and hold – hold Al Gore and pass block around circle. Went 10 rounds.
Mary:
On my call, a mix of Freddie Mercury, Homer and Marge, flutter kicks, scissor kicks, Leg lifts and at times leg lifts with head off the ground to work those abs.
Merkins in the round. 1 Merkin each PAX around circle, the 2 merkins each, up to 5 while all other PAX hold high Plank.
The goal was to work the entire body while getting the heart rate up. Thanks for coming out.
Prayer requests:
Door Dash: Continued prayer for family situation and his dad with cancer.
Sunspot- Spiny Thing’s family as well as Supports family, especially Heaven
Big Blue – student at school going through situation at school
Have a blessed week. Until next time!