The BackBlast:

F3 Lucky “26”

3 HIM held down things back here at “The Warrior” while three of our Indian Valley brothers joined in on the shenanigans at the Convergence in Harrisburg. After the Beatdown, we definitely felt in in our arms and legs…but mostly in our lungs. Yeah, those “Heart Chargers” definitely do live up to their name!! Great morning, PAX. Way to “Go Get It”!

WARM UP

-Arm Circles/Circle Arms: IC-13x each direction

-Michael Phelps: IC-13x

-SSH: IC-13x

-Weed Pickers: IC-13x

-Windmill: IC-13x

-Imperial Walkers: IC-13x

BEATDOWN:

*All exercises are done IC-13x=26 total (unless stated otherwise)

*Mosey

Pavilion – Round #1:

Set 1:             Merkins                                             Step-Ups

Set 2:             Dips                                                    Calf Raises (IC-26x)

*6 Hills

________________________________________________________________

Softball Field/Playset -Round #2:

Set 1:             Against the Fence – 1:15sec Timed Stationary Squat

Set 2:             Upright rows on Swings (2 Sets: SC-13)

*Mosey back to pavilion

________________________________________________________________

Pavilion – Round #3:

Set 1:             Dirkins (SC:13x)                              Alt. Side Squats

Set 2:             Alt. Shoulder Taps                          Mountain Climbers

*3 Heart Chargers

________________________________________________________________

Pavilion – Round #4:

Set 1:             Low Plank (60 Sec.)                            Forward Lunge

Set 2:             High Plank w/ Alt. Arm Ext.            Reverse Lunge

*6 Hills (then mosey back to pavilion)

MARY:

-Flutter Kicks: IC-26x

-Freddie Mercury: IC-26x

-LBC’s: IC-26x

BALL OF MAN