The BackBlast:

F3 principles and disclaimer given.

Warm up with Michael Phelps, weed pickers, SSH, dial up stretch, child’s pose and cobra stretches.

Each PAX grabbed a coupon and rucked to our first pain station while doing curls for the girls. At station 1 we did 10 IC LBC.

Rucked to pain station 2 doing overhead presses for box cutters .

Rucked to paint station 3 doing skull crushers for 10 IC squats.

Rucked to paint station 4 while doing curls for the girls for 10 IC Freddy Mercury’s.

Rucked to paint station 5 while doing overhead presses for 10 IC flutter kicks.

Rucked to paint station 6 while doing skull crushers for 10 IC calf raises.

Rinse and repeat alternating curls for the girls, overhead presses and skull crushers in between pain stations.

Count- a-rama

Name-a-rama

CoT