Posted on Posted in Backblasts
  • When: 12/12/22
  • QIC: Oops
  • The PAX: D-Day, Spaghetti-Os, Left Turn, Valdez, Bada Bing, Check Please, Fracker, Snowden, Penguin, Irish Goodbye, Dropout, Nametag, Armstrong, Recoil, Zamboni, Maestro, Jobu

Tis important to, amidst the chaos and frustration of everyday life, have perspective and gratitude.  Gratitude for life, family, friendships, and of course F3.  18 Pax in the Monday morning Hard Nocs gloom.

Warm Up
Limp Member – Down Dog – Valdez
Michael Phelps
LBACs forward and backward, Moroccan nigtclubs, and Randys with no recovery to get the shoulders primed.

A different exercise and rep count at the circle followed by a stair lap for each round.
10 Burpees, 20 Merkins, 30 Air Squats, 40 Monkey Humpers, 50 SSHs, 40 Mountain Climbers, 30 Groiners, 20 Big Boy Sit Ups, 10 Burpees, and 40 more Air Squats just for fun.  Brief recovery.

Leg Lifts on the Q’s call: “Up” = heels 6 inches off the ground, “Out” = legs out keeping heels 6 inches off the ground, “Together” = back to Up position, “Down” = heels back to ground.  Did this for about 5 minutes until all were feeling the proper burn.  Brief recovery.

Finished with Thunderstruck; Hold plank position while listening to AC/DC classic and hitting a Merkin every time we hear “Thunder”

Cool Down Stretch – Lindsay Lohan – COT


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