Posted on Posted in Backblasts

thank you my F3 brothers for attending Poseidon post this morning and making my VQ a success . Your all leaders I look forward to learning from you  all. Below are our accomplishments from this morning .




Warm A Rama

Michael Phelps, LBAC Forward, LBAC Backward, Skip Jacks, The Reacher, SSH, The Merkin


Skate Park = 3 sets OEO. Plank for the 6 between each set!

12 Box Jumps or Step ups, 18 Dips, 22 Jailhouse Squats, 25 Derkins, Run lap around park to playground


Playground= 3 sets OEO. Plank for the 6 between each set

8 Underarm Pull Ups, 10 burpees, 20 Carolina Dry Docks, 30 BB Sit Ups


Back on the Field= Partner Up

50 yard Lunge / American Hammer…….then alternate

50 yard Backward Lunge/ The Dolly…………..then alternate

50 yard Bear Crawl / The Flutter Kick………then alternate


100 yard Sprint

50 yard Sprint

25 yard Sprint

Cool Down

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