The BackBlast:

Credit goes to Fonda for this awesome beatdown. This was the beatdown on my first posting to F3 1 year ago. Thank you all for a great year that has been life changing for me and my family. SYITG.

F3 Principles and disclaimer.

WARM UP:

-Arm Circles/Circles Arm (IC: 12x each direction)

-SSH (IC: 12x)

-Grass (Weed) Pickers (a.k.a: Asphalt Touches (IC: 12x)

-Michael Phelps (IC: 12x)

BEATDOWN:

*Mosey!

A: American Hammers (IC: 12x

B: Burpees (SC-O.Y.O.: 12x)

C: Carolina Dry Docks (IC: 12x)

D: Dips (SC: 12x)

E: *EVERYBODY Mosey!!

F: Forward Lunges (IC: 12 each leg)

G: Goofball (IC: 12x)

H: High Plank (60 sec.)

I: Irkins (IC: 12x)

J: Jump Squats (SC-O.Y.O.:  12x)

K: Knerkin (SC: 12x)

L: Left Side Plank (30 sec.)

M: Mountain Climbers (IC: 12x)

N: Newton’s Cradle (IC: 12x)

O: Overhead Coupon Shoulder Press (SC: 12x)

P: Plank Jacks (IC: 12x)

Q: *QUICK…We all Mosey!!

R: Right Side Plank (30 sec.)

S: Step-Ups (IC: 12x)

T: Triceps Behind Head Coupon Press (SC: 12x)

U: Up-Downs (12x)

V: V-Ups (SC-O.Y.O.: 12x)

W: Weed Pickers (IC: 12x)

X: X-Country Skier (IC: 12x)

Y: *YES, you guessed it…PAX Mosey!!

Z: Zig-Zag Hops (lined up coupons and “zig/zag” up and then “zag/zip” back: 1x)

Finished with a full round of Mary.

Count-a-rama

Name-a-rama

CoT

Coffeteria.