The BackBlast:

F3 principles and disclaimer given.

Warm up with…

10 Michael Phelps IC

10 Weed Pickers IC

10 Hillbilly Squats IC

Broga stretches

20 SSH IC

Indian run till all packs have gone through. Since there was only four of us we ran through twice.

2 reps of..

Carolina Dry Docks

Outlaws

Wave of Merkins

Bonnie Blairs

Overhead Claps

Yves Poll – pronounced eves. It is a backwards run. Yves Poll was a marathon runner who ran backwards.

SSH

Indian run again and then execute the above exercises adding 2 reps. Alternate Indian runs and exercises increasing all exercises by 2 reps each time.

Count – a – rama

Name – a – rama

Cot