Nothing like a nice backblast read 1 week late…

After an introduction and brief F3 disclaimer (only well-seasoned PAX this morning) we moseyed up the Bellmeade parking deck spiral for some warm-o-rama.

Warm-o-rama:

SSH IC x 20

Sungods 15 forwards/15 reverse, Chinooks x15, Moroccan Night Clubs x 15 IC with no recovery until the end.

Mt Climbers x 20 IC

Plank Jacks x 20 IC

IW x 20 IC

Toy Soldiers x 20 IC

The between the Thang and Warm-o-rama

Triple Check

Group of 3 PAX.

1 PAX remains in people’s chair

1 PAX planks

1 PAX runs the length of the parking deck and back.

Upon return the person in peoples chair runs, plank to chair, runner to plank.

Switch through until each PAX has run 3 times.

The Thang:

Divided the PAX into 2 groups to complete some Tabata exercises. (6 in 1 group and 5 in the other

8 exercises. 30 seconds work, 10 seconds rest/get ready for next exercise. Goal = complete 4-5 rounds

Group 1 started with Crab cakes, group 2 with suspended merkins (since YHC only had 5 straps today)

Exercises:

1. Crab Cakes

2. Burpees

3. Squats

4. LBCs

5. Suspended merkins

6. Inverted Rows (with TRX straps)

7. Mt Climbers

8. Plank Jacks

I think we completed 4.5 rounds.

Moseyed back to the shovel flag for Mary

MARY

Freddie Mercuries x 20 IC

Protractor – holding at different angles into a medley of exercises…some low slow flutters x 10, more Protractor holds, low flutters x 10 and sometime later recover.

Finished with some American Hammer x 20

COT

YHC thinks he got the pax in attendance correct, but evidently had some recording issues on his phone…

Announcements

YHC took us out.

Great work Men!

PAX: Ashley, Hoser, Drysdale, I Beam, Quicken, Jordache, Boy Wonder, Secretary, Graffiti, UGA

QIC: HERMEY