The BackBlast:

At F3 Indian Valley, we spend a whole lot of time on arms, back, and shoulders. I felt that it was time to focus a little bit more on the lower body. This is “Jelly Legs”. My goal for this beatdown was for everyone to sincerely hate me throughout the day as they tried to accomplish their regular Saturday household chores.

Slogger + 2.0 joined us from afar and heckled us via drone video for the majority of the workout. I’m sure that we’ll see video evidence of this beatdown.

Warm Up

• Side Straddle Hops (25)
• Weed Pickers (20)
• Quad Stretch (10 each side)
• Monkey Humpers (20)

Mosey around baseball field back to the Pavilion

Set #1 – Pavilion

• Step ups (30)
• Squats (25)
• Lunges (25)
• Reverse Lunges (25)
• Step ups (30)

Mosey around to the Baseball Field

Set #2 – Baseball Field

• People’s Chair (2 min)
• Glove Hops – Drop glove on the ground and hop back and forth (30)
• One-Leg T-Hops (15 each leg)
• Bobby Hurleys (30)
• Air Chair (1 min)

Mosey around to Parking Lot

Set #3 – Parking Lot

• Going Across the Lot (up and back each)
  • Lunges
  • High Knees
  • Squat Walk

Mosey to Rock Garden for coupon, then walk with coupon overhead to hill

Set #4 – Hill

• 11s w coupon (10+1, 9+2, 8+3, etc.)
  • Bottom of Hill – Squats
  • Top of Hill – Calf Raises

Walk coupon back to Rock Garden; mosey back to Parking Lot

Set #5 – (mini-set) Final Burner

• Knee Jumps (15)
• Double-time knee Jumps (15)

MOM 

• LBC (20)
• 6-inches (1 minute)
• American Hammers (25)
• Plank (1 minute)

COT

Coffeeteria (provided by Pinto)