Get Fit for Your Life Poseidon

Posted on Tim JonesPosted in Backblasts
  • When: 09/23/2023
  • QIC: Penguin
  • The PAX: Papa Smurf, Dollar Bill, Inside Out, Three Peat, Prunetang, Sofa, Bloomer, Judge, Ladys Room, Bada Boom, Jumanji, Housekeeping, Bobber, Mamacita (FNG)

Message of the day is to get fit to enjoy the life you want. I stay active with backpacking and hunting, but I don’t want to be hurting every time I do something I love, so I go to F3 to enjoy the activities in my life.

  • Warm-Up – 10 minutes
    • Mosey to field
    • Side straddle hops – 15
    • Michael Phelps – 10
    • Reacher – 10
    • Downward Dog with Pedal Pump
  • The Thang
    • 5 Round EMOM – 25 minutes
      • 10 burpees – 1 minute
      • 40 Air Squats – 1 minute
      • 50 Lunges (25 each leg) – 1 minute
      • 30 Big Boy Sit Ups – 1 minute
      • 40 Bear Crawl Shoulder Taps (2 is 1) – 1 minute
    • Merkin Time Bomb – both directions – 10 minutes
    • Plank rotation (down, side, up, side, down)
    • Team wind sprints – 100 BBS or Merkins while other team member sprints
  • Cool down – 10 minutes
    • Spiderman — on belly, bring leg over to opposite side
    • Pigeon stretch
    • Valdez
    • Up to Downward Dog
    • Arm stretch sequence

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