The BackBlast:

F3 principles and disclaimer given.

Warm up with Michael Phelps, Circle arms, arm circles, weed Pickers, and Imperial walkers. Dial up stretch and cobra to finish up.

Start beat down with 10 burpees and Mosey. 10 burpees 20 lbcs and Mosey.  10 burpees 20 lbcs 30 curls for the girls and Mosey. Keep adding on exercises such as side straddle hops, flutter kicks and dips.

Second half of the beat down was a 1 touch football game F3 Style. Incomplete pass equals 10 merkins, TD means 20 merkins, interception 10 plank jacks.

Count-a-rama, name-a-rama, CoT

Coffeteria