AO: Blast Furnace

When: 08/12/2023

PAX:

Number of Pax: 17

Pax Names: Bodhi, Checkers, Element, Humboldt, Inspector Gadget, Krull, Lando, Pipes, Retail, Sliderule, Spike, Spinal Tap, Trigger, Turtleshell,

Number of FNGS: 1

FNG Names: Frontrunner

QIC: Lando


The BackBlast:

Warm Up: Side Straddle Hops, Imperial Walkers, Arm Circles, Circle Arms, Chinook, Plank/Down Dog, Cobra, Dial Up Stretch, 10 OYO Burpees, 10 OYO Squats, Michael Phelps
Break PAX into Groups 1 & 2
The Thang:
  • Mosey to lower end of park
    • Group 1 – Lunge Walk towards corner
    • Group 2 – Mosey in a loop 1/3 mile and catch Group 1
    • Group 2 – Lunge Walk towards corner
    • Group 1 – Mosey in a loop 1/3 mile and catch Group 1
  • Mosey to stage
    • 60 seconds of Elevator Merkins
    • 60 second of Elevator Squats
    • 30 seconds of Elevator Merkins
    • 30 seconds of Elevator Squats
  • Group Format Work
    • Group 1
      • 10 dips, 5 burpees, 10 incline merkins, on repeat
    • Group 2
      • Run to street, run back, lunge walk around second statue
        1. Groups then switch roles
    • Group 1
      • 10 step ups, 5 Bobby Hurleys, 10 squats, on repeat
    • Group 2
      • Run to street, run back, bear crawl around second statue
        • Groups then switch roles

-Repeat above a second time

  • Back to stage
    • 45 seconds of Elevator Merkins
    • 45 second of Elevator Squats
    • 35 seconds of Elevator Merkins
    • 35 seconds of Elevator Squats
  • Mosey to Flag
    • 10 Monkey Humpers, in cadence
    • 15 box cutters, in cadence
    • 20 flutter kicks, in cadence
    • 15 hello dolly, in cadence
  • COT
    • Prayers/Thoughts for friends in Hawaii fires, losing cool with family
    • Welcome FNG Frontrunner!
    • Homework Assignment from Q
      • Ask yourself….Why do You keep coming back to F3?

 

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