The BackBlast:

Nice morning for a beatdown. We rarely do timed workouts in F3, but a change of pace is always nice. We completed a simple workout of three 7-minute sets, with a quarter mile mosey around the park separating each set. We finished with one 4-minute set.

Learning of the day – Sideways Bear Crawl is VERY, VERY awkward.

Open & Disclaimer

Stretch

• Side Straddle Hops – 20
• Arm Circles / Circle arms – 20 each
• Imperial Walkers – 20

Mosey around Field back to Parking Lot

Set #1 – Plyometrics (repeat for 7 minutes)

• 20 Tuck Jumps
• 20 Cross Jumps – Left
• 20 Cross Jumps – Right
• 20 Side Straddle Hops
• 20 Apollo Ohno’s (side jump skaters)

Mosey around Field back to Parking Lot

Set #2 – Crawl Set (repeat for 7 minutes)

Cones set up about 15 yards apart across parking lot

• Bear Crawl – Up
• Crab Walk – Back
• Sideways Bear Crawl – Up
• Sideways Crab Walk – Back
• Backwards Bear Crawl – Up
• Backwards Crab Walk – Back

Mosey around Field back to Parking Lot 

Set #3 – Strength Set (repeat for 7 minutes)

• 10 Burpees
• 10 Lowes Merkins
• 10 Big Boy Sit-ups
• 10 Squats
• 10 Alternating Lunges

Mosey around Field back to Parking Lot

 Set #4 – Plank Around the World (45 seconds of each, totaling 3 minutes)

• Side Plank
• Regular Plank
• Side Plank
• Hold the World

COT