BACKBLAST 8/11/21: #TheDen : individual medley
4 PAX for out of the fart sack on a hot summer morning to get totally soaked , complete an individual medley and not even jump in a pool ! 💪 you guys crushed it today ! Nice work brothers ! Thanks for pushing me ! I kicked my own butt😂! But knew I needed to challenge you guys 💪 .64 miles , 85 burpees, 101 4 count flutter kicks , 65 SSH
Warm up
Arm circles forward ic x13
Arm circles backward ic x13
Imperial storm troopers ic x13
SSH ic x20
The Thang
Mosey around field 1/4 mile
The F3 IM is 4 favorite F3 exercises done for a specific number of reps on a time interval. Exercises are Burpees, Merkins, Flutterkick, SSH. Start with 5 reps of each exercise. 5 Burpees, 5 Merkins, 5 4 count flutter kicks, 5 SSH, start a new set every 1:30, add a rep until you get to 10 of each.
All PAX completed the 6 rounds of the 4 exercises !
Hurricane Hoedown 2 rounds
Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks. Rinse and repeat for 2 rounds
Mosey to upper parking lot
Hindenburg BLIMPS finished 3 of 6 rounds
Modified version of BLIMPS. Done on a field. Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. Thats one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats
Mosey back to lower parking lot
Leg stretches
Prayers
Praise blues nieces best friend dad Ken liver transplant recovery
Patches friend josh
Patches friend from church Charlotte and her mom
Thanks for following my lead today!
Caterpillar out