The BackBlast:

With me still on the IR for my stupid arm, Pinto on the IR for his ladder debacle, and an open spot on the Warrior Q Sheet, it seemed like a good time for a Lowes led lower body and core focused workout.

Warmup:

Couple times around the parking lot with Carioca, Bernie Sanders, High Knees, Butt Kickers and regular mosey.

SSH

Abe Vigoda

Weed Pickers

Goof balls

Various Stretching things

Thang 1:

YHC has been itching to utilize the man made mountain next door where they are standing up a new neighborhood of future F3 PAX who have no idea how lucky they are to be so close to an F3 AO. Today was the day. No mud, just a couple of spots of frozen tundra.

11’s with Monkey Humpers at the bottom (double count) and Big Boy Situps at the top

Thang 2:

11’s with Imperial Squat Walkers at the bottom (four count) and LBCs at the top

As I’ve been mostly running for exercise since the beginning of the month, this kicked my butt.

Thang 3:

Lt. Dans from the top end of the parking lot all the way to the bottom end. This is what got us there:

1 Squat, 4 Lunges

2 Squats, 8 Lunges

3 Squats, 12 Lunges

4 Squats, 16 Lunges

5 Squats, 20 Lunges

6 Squats, 24 Lunges

At this point, I noticed I was too close to 3 miles on my watch to not get in a little more mileage before 6MOM, so a couple short loops around the lot to get us there, then..

6MOM:

Hello Dolly

V-ups

Freddy Mercury

Maybe one other but I forget…

Countarama

Namearama

CoT

Coffeteria and interesting stories both courtesy of Pinto. Oh, btw, the 11’s on the mountain of dirt got us 600+ feet of elevation gain!!