BACKBLAST: 10/18/24:#Fort Long Rifle

Will they show??

Well , 2 Pax showed ! No Doubt showed up just in time so I didn’t have to do this workout by myself! We logged 1.84 miles between the stairs and the track ! You all missed out on the bear story that No Doubt got to share with me! Awesome job No Doubt!

Here is what we did …….

Warmorama:

Jog 1 lap around the track

Toy Soldiers (15 ic)

Side Lunges (15 ic)

Squats (15 ic )

Michael Phelps (15 ic)

Mosey to the bleachers

Run stairs to top hitting every step, run back to bottom

Run stairs to top hitting every other step, run back to bottom, that’s 1 , rinse and repeat for 6 times

Mosey to the track

100 Meters (push pace, fast run)

10 Burpees

Sprint 100 Meters

10 Squats ic

Sprint 100 Meters

10 Merkins ic

Sprint 100 Meters

30 Second Plank

Rinse and Repeat 2 Times

100 Meters (push pace, fast run)

10 Burpees

Sprint 100 Meters

30 Second Plank

Mosey back to parking lot

Prayer

stoke family

Double mint m

Bunyan m

Injured pax

All F3 pax to lead our families and thankful for our health

Thanks for following my lead ,

Caterpillar out