The BackBlast:

7 #HIM at #F3TheChieftain for a “Coupon Cut-Out” workout. Started with the meaning of F3 and then the disclaimer. Then we went right into our warm up and then followed it up with a mosey around the very wet parking lot. We then jumped right into our “Beatdown” that consisted of major upper body exercises (with coupon) and a leg exercise. Once completed, took a mosey around the saturated parking lot, again, and moved onto the second set of exercises. We completed 3 total sets (and repeated the first set of exercises, again, on the last round). We then finished up with our Mary’s and our C.O.T. PAX got stronger today and pushed one another to get better. Great job this morning, Gents. Next up…Pinto! “Iron Sharpens Iron” so “Let’s Go Get It”! SYITG on Wed.

WARM UP:

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

-Michael Phelps (IC: 12x)

-SSH (IC: 12x)

-Weed Pickers (IC: 12x)

-Imperial Walkers (IC: 12x)

-Goofballs (IC: 12x)

BEATDOWN:

*MOSEY

Set #1: (Each exercise is done IC: 12x)

Chest: Bench Press (w/ Coupon)

Triceps: Dips (on Bench)

Shoulders: Shoulder Press (w/ Coupon)

Biceps: Curls “for the Girls” (w/ Coupon)

Back: One Arm Rows (w/ Coupon on bench) – IC: 6x each side

Legs: Step-Ups

*MOSEY

Set #2: (Each exercise is done IC: 12x)

Chest: Merkin: (on Coupon)

Triceps: Behind Head Triceps Press (w/ Coupon)

Shoulders: Shoulder Press (w/ Coupon)

Biceps: Curls “for the Girls” (w/ Coupon)

Back: One Arm Rows (w/ Coupon on bench) – IC: 6x each side

Legs: Squats

*MOSEY

Set #3:

(*Rinse/Repeat Set #1 but replace “Step-Ups” with “Alternate Lunges” – IC: 12x)

MARY:

-LBC’s (IC: 12x)

-E2K’s (IC: 12x each side)

-American Hammers (IC: 12x)

C.O.T:

-Prayers for Hops for a speedy recovery from his “gastrocnemius” issues.

-Prayers for Lowes’ children as they head back to “in-person” classroom curriculum.

-Prayers for Fonda’s daughter for a speedy recovery from her GI issues.