The BackBlast:

BackBlast:

-F3 Focus: Men only, Beatdown is always conducted outside, Free, and Rotational

-Disclaimer: I am not a professional. Modify as necessary. No man left behind.

Warm-Up:

-Arm Circles: (IC: 12x)

-Circle Arms: (IC: 12x)

-Imperial Walkers: (IC: 12x)

-Weed Pickers: (IC: 12x)

The Thang:

There were 8 total stations placed “around” the parking lot and path. Each station had at least one (maybe two) PAX at each station and each station had two exercises on a piece of paper (one exercise on the top of the page, the other below). For the first “round”, the PAX member moving in the clockwise direction would perform the exercise at the top of the page, and the other PAX would perform the exercise at the bottom of the page. Fonda used TABATA for a total of 16 stations. Each station included a 1:20 workout time and a 25 “rest” to travel to the next station. Once the first the round of exercises (8 total) were completed, PAX continued to move in their same direction, but switch the exercise. If you did the top exercise the first round, now you are doing the bottom, and vice versa. We rinse and repeated for the second round so, in the end, no PAX member was slighted form missing out on the fun (16 total exercises in 8 stations)! Oh yeah, and there were some “coupons” thrown in at a few of the stations. Mother Nature presented a challenge since she blew away a few of the exercise sheets at a couple of the stations, but we got through it. Great work…GENTS!!

Station #1: Jump Rope, Dips

Station #2: Pull-ups/Rows, Mountain Climbers

Station #3: Reverse Lunges, Shoulder Press (w/ “coupon”)

Station $4: Mirkins, Reverse Lunges

Station $5: Forward Lunges, Bent Arm Planks

Station #6: Burpees, Carolina Dry Docks

Station #7: Step-Ups, Stationary Squat (along baseball fence)

Station #8: Curls (w/ “coupon”), Alt. Shoulder Taps

C.O.T.:

-Prayers for our boy Lowes as he pursues his next career move/promotion