The BackBlast:

Exactly 3 Years ago today, my life was forever changed for the better! That morning, on 3/22/18, I rolled into the parking lot of Wills Park in Alpharetta, Georgia not knowing what I was getting myself into. After the hardest 45 minute workout of my life, I knew I had found something special. Thank you Kevin “Mayhem” Melton for EHing me! Because of F3, I was inspired to run my first marathon, was introduced to Endurance Relay Races, and at 38 I’m in the best shape of my life. Because of F3 I have true deep friendships with other men. I have renewed purpose and drive and I’m doing my best to live 3rd.

To commemorate the occasion, I thought it would be cool to copy that first workout I attended at The Rubicon where Devito absolutely destroyed me! Backblast from that first post of mine can be found at: http://f3alpha.com/backblast/03-22-2018/kodiak-invasion/

Warmup:

SSH – 20 IC

Weedpickers – 20 IC

Imperial Walkers – 20 IC

plus a few extras for the warmup…

Arm Circles – 10 IC

Circle Arms – 10 IC

Copperhead Squats – 10 IC

Thang 1:

Over to the playground to rotate through three exercises, starting at 10 Reps decreasing by 1, all the way down to 1…total of 55 reps each.

Pullups

Donkey Kicks

Air Squats

Thang 2:

11’s

One end of the parking lot starting with 10 burpees, then mosey to the other end of the lot for one (IC 4CT) American Hammer.

Then back for 9 Burpees, 2 American Hammers and so on all the way to 1 Burpee and 10 American Hammers.

And that is how we ended with everyone doing 10 American Hammers together in cadence!

A little over 2 miles of moseying in the workout!

Pleasure as always to lead the HIM of the Indian Valley in a beatdown. I’m proud and thankful to lead this group as we grow and continue the mission of F3!