The BackBlast:

9 posted at beautiful Franconia Park on this mild late winter morning for lots of exercises 20 times each,the Roaring Twenties.                         Mission of F3 stated,5 core principles given,disclaimer given and accepted.WARMUP:slow jog to loosen up,Kasey Kasums,toe touches,neck rolls,trunk rolls,lunges,worlds greatest stretch,20 SSHs,20 Abe Vigodas,20 grass pickers,20 monkey humpers,down from 5 motivators.THE THANG:bear crawl to the pavillion,Al Gores,50 overhead claps,25 seal claps,10 forward arm circles,10 reverse arm circles,down from 5 motivators,run around the parking lot after crab walk back to the parking lot,next set:butt kickers,20 merkins,high knees,20 lbcs,side shuffle,20 American hammers,side shuffle,20 Carolina dry docks,down from 5 motivators,run parking lot,bear crawl back to the pavillion,next set:20 decline merkins…goofed up the count!20 in and outs,new to the Indian Valley brothers,20 inclined merkins,20 dips,down from 5 motivators…total of 20 to keep the boys motivated,run the parking lot.Next set:20 lunges,20 squats,20 Apollo Ono’s with coaching from Lowes,20 Bonnie Blairs.Just time for a circle burp because what is a beatdown without burpees?Awesome COT.The beatdown was strong on core,a little light on the running,an old guy trick but I think the boys got their mornings worth!Thanks brothers for the warm welcome and support.It was a privilege to Q and aBlast!LH