The BackBlast:

Conditions :  47 and no wind! (amazing for the Indian Valley, I know!)
Q : Spike
PAX : 9

DISCLAIMER :  Was given heartily, the three Fs reviewed, the 5 core principles gone over, and then the warm-up began.  It was a sweet morning, just crisp enough for some of us (YHC included) to still wear a hat, until we got warmer.  Warm enough for a few PAX to sport their shorts, although we could still see our breath in the cool morning air.

YHC was still relatively sore from a Merkin Monday two days ago, so we took a bit of extra time to warm-up!  No apologies though!

Warmup :  

1. SSHs 15X IC
2. Arm circles 10X IC
3. Weed Pickers 10X IC
   
4. Abe Vigodas 10X IC
5. Chinooks 10X IC
6. Sprinklers 10X IC
7. Circle Arms 10X IC
8. Goofballs 10X IC
9. Plank Position – push down on toes (heels to ground) stretch
10. Cobra Pose stretch
11. Best Stretch Ever – right leg 10 seconds, left leg 10 seconds
12. Plank Jacks 10X IC

Mosey loop and end at the Pavilion

The THANG : BENCH BEATDOWN

This beatdown was lovingly borrowed from Cupid in F3 Kansas City, which he did on 06/11/2020 :
https://f3kc.com/backblasts/benches/

He designed the beatdown based on this video, which I also watched a few times :
57 Ways to Exercise with Just a Bench : https://www.youtube.com/watch?v=akGv1A8dZgI 

If you ever wondered if people READ your Backblasts – know this : THEY DO.  Someone might use your beatdown some day, so write it up in a manner they can just print it and use it.

Round 1 – Beginner’s round
– Dips IC x15
– Irkins : Inclined Merkins IC x20
– Donkey Kicks IC x10 hands on ground (get feet up on bench every time)
– Mosey

Round 2 – Upper body – HANDS ON BENCH
– Bench tap Plyo Merkins (hands on ground, touch bench)
– Mountain climbers IC x15
– Hands on bench Burpees OYO x10 (with Irkin)
– Mosey

Round 3 – Upper body – FEET ON BENCH
– Derkins IC x15
– Mountain climbers IC x15
– Feet on bench Burpees OYO x10
– Mosey

Round 4 – Lower body – RIGHT FOOT UP
– Bulgarian Split Squats IC x15
– Lateral Step Ups RIGHT IC x15
– Single Leg Squats IC x15 (stand on bench, right foot on bench, left drops)
– Mosey

Round 5 – Lower body – LEFT FOOT UP
– Bulgarian Split Squats IC x15
– Lateral Step Ups LEFT IC x15
– Single Leg Squats IC x15 (stand on bench, left foot on bench, right drops)
– Mosey

Round 6 – CORE
– Shoulders up hip thrusts IC x15
– Hands up Peter Parkers IC x15
– Hands up plank (elbows on bench) 30 seconds left, 30 seconds right
– Mosey

Round 7 – CORE
– Feet up, on 6, straight leg hip thrusts IC x15
– Feet up (merkin position) Peter Parkers IC x15
– Plank – elbows on ground, feet on bench, 30 seconds left, 30 seconds right

Leg lifts with hands under the bench IC X10

Count-o-rama
Name-o-rama
Total PAX : 9

As always, it is a pleasure and honor to Q at the Indian Valley.  Today was a tough one for me, having just lost my friend Cruz on Monday night due to heart failure.  He was in my mind throughout the workout, and I tried not to breakdown in tears during the COT.  I was glad to have my F3 brothers around me, just sharing the time, the beatdown, the sweat – together.

We need to realize that we have other friends, relatives, neighbors out there who need someone in their life.  Maybe we have someone who needs a kick in the pants to get out there and start moving.  BE that someone.  Reach out to someone today, and live each day as it comes to you, because you might not get another one.