The BackBlast:

“ALPHABET SOUP WORKOUT”

9 PAX met in this rainy Wednesday gloom at the Chieftain. Under the pavilion, HIM gave the 3 pillars of F3, it’s 5 core values, and the disclaimer. HIM then led the Warm-Up and transitioned into the “Alphabet Soup” Beatdown. Starting with the letter “A” and working towards the letter “Z”, the Beatdown consisted of a specific exercise from that Lexicon that started with that specific letter. Fonda added a little spice with the letter “M” standing for a “Mosey”, the letter “Q” standing for “Quick…another Mosey” and the letter “Y” standing for “Yips” (calf hops-since there is no exercise that starts with the letter “Y”). Once completed, we moved into Mary’s and finished with the “Count-A-Rama”, “Name-A-Rama”, and the “C.O,T.”.  Great work PAX on this “soupy” wet Wednesday!!!!

WARM UP:

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

-Motivators (IC: 5x)

-Weed Pickers (IC: 12x)

-Michael Phelps (IC: 12x)

BEATDOWN:

A: Alt. Shoulder Taps (IC: 12x)

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

C: “Curls for the Girls”(IC: 12x)

D: Dips (SC: 12x)

E: E2K’s (IC: 12x each side)

F: Forward Lunges (IC: 12x 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-O.Y.O.: 12x)

L: Left/Ride Side Planks (60 sec.)

M: “Mosey”

N: Newton’s Cradle (IC: 12x)

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

P: Plank Jacks (IC: 12x)

Q: ”Quick…another Mosey”

R: Reverse Luncges (IC: 12x each side)

S: Step-Ups (IC: 12x)

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

U: Up-Downs (SC: 12x)

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

W: WoJo Squats (SC-O.Y.O.: 12x)

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

Y: *Yips” (SC-O.Y.O.: 50x)

Z: Zig-Zag Hops across the line of coupons

MARY:

-Outlaws (Flutter kick position-12 SC “O’s in each direction)

-LBC’s (IC: 12x)

-American Hammers (IC: 12x)

-Box Cutters (IC: 12x)