Total Body WOD

Posted on Posted in Backblasts
  • When: 06/13/23
  • QIC: Extinguisher
  • The PAX: UpDraft, FarahandFarah, Eileen, Septum, Lifo, D-5,BlueSteel

8 PAX posted in the gloomidity for a total body beatdown with 5 core exercises.


Hillbillies x 15

Don Quixote x 10

LBAC FWD/Bckwrd x 10

Reacher x 10

Willie Mays Hayes L/R

Calf Stretch

The Thang

Mosey to Stop Sign and Back to Playground (Cindy’s setup on walkway)

5 exercises x 4 rounds after each round grab Cindy and rifle carry to pavilion and leave Cindy rinse & repeat except last round full rifle carry to pavilion and back to playground.

Carolina Dry Docks x 15

Derkins x 20

Hanging crunches x 30

Dive Bombers x 15

Iron Mike w/ Squat x 30

Rinse & Repeat

Extra Credit

18 Squats, 18 SSH

16 Burpees, 16 Merkins, 16 LBC

16 Squats, 16 SSH




Message: As HIMs  we need to be aware how we represent ourselves in the community especially during our workouts and being aware of language and behavior.  When we wear that F3 on our chest or have a sticker on our car you are representing community leadership.

Prayer: Eileen travels overseas; D-5 family to Washington DC





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