The BackBlast:

A “Dirty Dozen” Pax descended upon the coldest Chieftain gloom so far this year.  27 degrees with a frosty chill in the air, and frozen grass.

FNG- Havoc joined us via an EH from Fonda.

I’m tempted to rename exercise #4: Turkish Delight as it was clearly a Pax favorite and should be repeated every chance possible.

F3 core principles and disclaimer.  

Brief Warm up:

IC arm circle x 15

IC circle arms x 15

IC michael phelps x 15

Toe touch stretch x 20 sec

Thigh/groin stretch x 10 sec on each side

The Thang:

“Fun with your Sack”

Combination of 6 exercise utilizing a weighted rucksack for resistance.  At the end of each round of exercises Pax did a spider-man crawl out 25 yards while dragging their rucksack, get to the line, recover, and walk back to start another round.

#1: Rear lunge/Squat Combo x 10

#2: Single arm row x 10 on each arm

#3: Single leg dead lift x 10 each leg

#4: Turkish get-up x 8 each arm

#5: revers wood chops x 10 each side

#6: Kettle swings x 30 seconds

Rinse and Repeat until time

COT:

Romans 15:1-7-the Example of Christ

FNG naming ceremony- Welcome “Havoc”

Requests.

Prayer.

Coffeeteria.

F3 Chieftain Pax stepped up to help a local family in need after their house burned down, and brought non perishable food to donate.