The BackBlast:

It was a balmy and clear 24 degrees at post-time and 11 PAX braved the “heat” showing up ready to work. We planned to utilize the entire terrain of Franconia Community Park during this beatdown…and we did. 11 different pain stations were pre-set around the park in which we moseyed between. Fun was had by all!

WARM UP

• Side Straddle Hops -20
• Arm Circles – 14
• Circle Arms – 15
• Hamstring Stretch – 15 count
• Quad Stretch – 15 count each side (most PAX have zero balance!)
• American Hammer – 20 count (yes, this is a Warm Up!)

BEATDOWN

• Pain Station #1 – Playground – 30 Merkins and 30 Pullups, split-up in any way (OYO)
• Pain Station #2 – Parking Lot – Apple Turnovers, flip each parking spot — one length
• Pain Station #3 – Basketball Court – Suicide with 5 Bobby Hurleys at the Baseline
• Pain Station #4 – Path Cross Walk – One minute of Plank + One Minute of 6-inches
• Pain Station #5 – Corner of Property – 50 Side Straddle Hops in cadence (audible from originally planned 100)
• Pain Station #6 – Goal Posts – Up / Downs for 90 seconds (chop feet, drop and do Merkin, back up and chop)
• Pain Station #7 – Corner of Property – Superman / Banana for 90 seconds
• Pain Station #8 – Pavilion – 25 Chair Dips & 25 Step Ups
• Pain Station #9 – Top of Park Entry Road – Karaoke down Hill / Bernie Sanders up the Hill
• Pain Station #10 – Baseball Field – Cross Hops (15 each leg)
• Pain Station #11 – Flag – 25 – American Hammers (we finish how we started)

CoT – Since this is our last F3 Indian Valley workout before Thanksgiving, we talked about how much we have to be thankful for. While each of us have own own personal struggles, we can be thankful for many, many things including this incredible group of men.

Coffeeteria – Many of us hung around for a while. It was the first time many of us saw real daylight at Franconia Community Park in a LONG time.

Happy Thanksgiving, everybody! – Woody