When: 01/09/2021


Number of Pax: 5

Pax Names: 40 Holes, Jack Rabbit, Lengua, Rocky,

Number of FNGS: 2

FNG Names: Jack Rabbit, Lengua

QIC: Spackler

The BackBlast:

F3 mission, purpose and disclaimer given

Warm Up  Mosey around the parking lot two times doing high knees, butt kickers and karaokes

SSH x 20 IC, IW x 20 IC, arm circles, MoroccanNight Clubs x 20 IC

Thang:  Music Time first.  First song is Roxanne.  Do a burpee every time you hear Roxanne  2nd song is Bring sally Up  start in squat position And stay there until you here bring Sally up.  Final song was Let the bodies hit the floor. Get in the plank position and when you hear let the bodies hit the floor do a donkey kick and when you hear counting, do a merkin each time.  Fun times for the newbies

Now that we are warm it’s time for a couple of rounds of exercises.  All Exercises are done in one spot, then take a lap around parking lot, and hold Al gore while waiting on Pax

Round 1

  • 10 Burpees
  • 20 Merkins
  • 30 LBCs
  • 40 Squats
  • 50 Calf Raises
  • 1 Lap

Round 2

  • 10 Wide Arm Merkins
  • 20 Lunges
  • 30 Flutters
  • 40 Overhead Claps
  • 50 SSHs
  • 1 Lap

Round 3

  • 10 Diamond Merkins
  • 20 Jump Squats
  • 30 Crunchy Frogs
  • 40 Alternating Shoulder Taps
  • 50 MNCs
  • 1 Lap

almost some splash merlot but doing well

Mary:  Flutters x 20 IC, Heals to Heaven x 20 IC, Hello Dollies x 10 IC, Rosalitas x 10 IC, Boxcutters x 10 IC, American Hammers x 10 IC

COT:  prayers for 40 Holes exams coming up and for this country for healing

welcome Anthony Perez aka Lengua and Mile Hendricks aka Jack Rabbit


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