AO: The Chieftain

When: 09/26/2022

PAX:

Number of Pax: 7

Pax Names: Double D, Foosball, Hummer, Pâté, Pinto, Slogger, Woody,

Number of FNGS: 0

FNG Names:

QIC: Woody


The BackBlast:

Always looking for something new at the Chieftain. The picnic tables inside the pavilion seemed like something we could work with. Realizing how giant they were when I arrived… maybe we should’ve adapted. Overall great workout, but a back strain (Foosball) and a butt bruise (Double D) are hopefully minor injuries.

Intro & Disclaimer

Warm-up

  • Side Straddle Hops – 20
  • Weed Pickers (20)
  • Arm Circles / Circle Arms (15 each side)
  • Michael Phelps (20)

Part 1 – Indian Run  w Merkins- Around the big loop (Run as a group) back to Pavilion. PAX in the back does 10 Merkins. We circled back to pick up Pinto at the beginning.

Part 2 – Don’t Steal the Bench –

  • 3-4 PAX lift up bench and carry around the small loop
  • At 2 minute mark, run back to Pavilion, then back to the bench.
  • Go another two minutes, then repeat until completely around the loop (and benches back in place)

Part 3 – Pavilion work

  • Step-ups (25x)
  • Dips (25x)
  • Balboas (25x)
  • Incline Merkins (25x)
  • Box Jumps (25x)

COT

Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 - Indian Valley
MYTH: I need to get in shape before I start working out. TRUTH: Men of all fitness levels achieve their goals at F3. Don’t wait—start tomorrow morning!
This is default text for notification bar