The BackBlast:

“Head, Shoulders, Knees and Toes” beatdown.  Today we strenghtened all 3F’s: the workout followed by a bit of coffateria and helping a neighbor in need.

Warm-a-Rama

15 Side Straddle Hops

15 Abe Vagoda

15 Emperial Walkers

15 Overhead Claps

15 Arm Circle

15 Circle Arms

15 Apolo Ohno

15 Weed Pickers

Beatdown:

Mosey to Monkey Bars

Rotation each Pax does 5 Pull Ups while remaining PAXs stay in plank position

Mosey with Coupon to bottom of trail

Round 1

20 Curls with coupon, leave coupon at bottom of hill

Bernie Sanders uphill to parking lot side

50 Squats

Mosey back downhill

20 Curls with coupon

Round 2

Pick out rock and mosey to bench with rock

20 Dips on bench

Rifle Carry rock uphill to school side

50 Shoulder Press with rock, leave rock at top of hill

Mosey back downhill

20 Dips on bench

Round 3

20 Curls with coupon

Bernie Sanders uphill to parking lot side

40 Merkins

Mosey back downhill

20 Curls with coupon

Round 4

20 Dips on bench

Bear Crawl uphill to school side

40 Shoulder Press with rock

Mosey back downhill

20 Dips on bench

Round 5

20 Curls with coupon

Bernie Sanders uphill to parking lot side

30 Burpees

Mosey back downhill

20 Curls with coupon

Round 6

20 Dips on bench

Bear Crawl uphill to school side

30 Shoulder Press with rock

Rifle Carry rock downhill

20 Dips on bench

Carry coupon back uphill to parking lot

2ndf

Coffetaria at Strudel place

3rdf

Trimming trees,  moving washing machines out of basement, cleaning gutters, removing basketball hoop off garage,  cleaning up