The BackBlast:

F3 principles and disclaimer given.

Warm up with Overhead Claps, Michael Phelps, Weed Pickers, Broga and Motivators.

PAX picked a card from F3 deck and then dropped a Flinko chip down the board. Chip would either land in 1, 2, 3 or 4 minute section and that is how many minutes we did the exercise on the card. We had lots of fun with 3 minutes of plank jacks, 2 minutes of dips, 3 minutes of bear crawl and lots of other exercises to keep us moving in the gloom. We had a great showing at the Chieftain today, 10 PAX. Foosball who is on the IR showed up with crutches and did what he could do.

Count-a- rama

Name-a-rama

CoT