The BackBlast:

F3 Boot Camp Workout – Wednesday February 24, 2021 – F3 Indian Valley – The Chieftain

Conditions :  33F and clear, no wind

Due to the recent snowstorms, we started our warmup in the usual spot (by the pavilion) and then traversed the icy expanse to the area by the basketball court, where YHC had his weinke on a small board, and a lantern to read by.

DISCLAIMER was given, and also the 5 core principles of F3 were reviewed!

Warmup :  

1. SSHs 10X IC
2. Arm circles 10X IC
3. Weed Pickers 10X IC
4. Circle Arms 10X IC
5. Goofballs 10X IC
6. Sprinkler’s 10X IC
7. High Plank Position – push down on toes (heels to ground) stretch
8. Cobra Pose stretch
9. Best Stretch Ever – right leg 10 seconds, left leg 10 seconds

Mosey to the area by the basketball court, as our normal lot was still covered in snow.

High plank hold for about 30 seconds as a late PAX pulled in.

The Thang :  

Round 1
10 Burpees
20 Merkins
30 LBCs
40 Squats
50 Calf Raises
Mosey Lap

Round 2
10 Wide Arm Merkins
20 Lunges
30 Flutters
40 Overhead Claps
50 SSHs
Mosey Lap

Round 3
10 Diamond Merkins
20 Jump Squats
30 Crunchy Frogs
40 Alternating Shoulder Taps
50 Imperial Walkers
Mosey Lap

Round 4
10 Explosive Merkins (go down counting 1-2-3 and explode up on 4)
20 Low Slow Squats
30 Mountain Climbers
40 Hillbillies
50 Seal Jacks
Mosey Lap

Almost all exercises were done in Cadence.  Now, you might be thinking “Spike, does that mean you really did 100 Calf Raises, 100 SSHs, 100 Imperial Walkers and 100 Seal jacks?” and the answer to that would be a resounding YES.  But the PAX were very forgiving, and YHC only heard a few groans and moans.

6MOM
Heels to Heaven 15X IC
Superman Swims 15X IC
WWII Sit-ups 10X IC
Freddy Mercury 20X IC

COUNT-O-RAMA : 8
NAME-O-RAMA

Announcements / Prayer Requests / COT
Continued prayers for our injured brothers (Hops, Winklevoss), and for Butterfly’s father-in-law battling cancer.

Always a pleasure leading at the Chieftain!  So happy to see a solid 8 PAX post in the middle of the week.  The 33 weather sure felt like a welcome change after the bitter cold and snow days we have been having.  Butterfly returned after battle will illness, so it was great seeing him back for his second beatdown!