The BackBlast:

“F3 ALPHABET WORKOUT”

8 PAX gathered at The Chieftain for a Fonda led Alphabet beatdown! We welcomed FNG Pâté (an avid goose hunter) and Long Haul visiting from F3 Lehigh Valley! After the beatdown, all stayed for on-site coffeteria in the brisk 14 degrees!

WARM UP:

-Arm Circles/Circles Arm (IC: 6x each direction)

-SSH (IC: 12x)

-Grass (Weed) Pickers (a.k.a: Asphalt Touches (IC: 12x)

-Michael Phelps (IC: 6x)

 

BEATDOWN:

*Mosey!

A: American Hammers (IC: 12x

B: Burpees (SC-O.Y.O.: 12x)

C: Carolina Dry Docks (IC: 12x)

D: Dips (SC: 12x)

E: *EVERYBODY Mosey!!

F: Forward Lunges (IC: 12 each leg)

G: Goofball (IC: 12x)

H: High Plank (60 sec.)

I: Irkins (IC: 12x)

J: Jump Squats (SC-O.Y.O.:  12x)

K: Knerkin (SC: 12x)

L: Left Side Plank (30 sec.)

M: Mountain Climbers (IC: 12x)

N: Newton’s Cradle (IC: 12x)

O: Overhead Coupon Shoulder Press (SC: 12x)

P: Plank Jacks (IC: 12x)

Q: *QUICK…We all Mosey!!

R: Right Side Plank (30 sec.)

S: Step-Ups (IC: 12x)

T: Triceps Behind Head Coupon Press (SC: 12x)

U: Up-Downs (12x)

V: V-Ups (SC-O.Y.O.: 12x)

W: Weed Pickers (IC: 12x)

X: X-Country Skier (IC: 12x)

Y: *YES, you guessed it…PAX Mosey!!

Z: Zig-Zag Hops (lined up 12 coupons and “zig/zag” up and then “zag/zip” back: 1x)

 

MARY:

-Flutter Kicks (IC: 2x)

-LBC’s (IC: 12x)

-E2K’s (SC: 10x each side)

 

COT:

-Prayers for Spike and clarity for a difficult situation he is dealing with

-Prayers for Trigger’s family friends dealing with a devastating loss

-Prayers for those PAX family members who have tested positive for COVID and those who have been in close contact with an individual who has tested positive. Glad to hear Butterfly is feeling much better and we hope to see him post at next Monday’s “Beatdown”.