AO: Bayside South

When: 01/07/2021

PAX:

Number of Pax: 3

Pax Names: Condenser, Repino, SnapShot,

Number of FNGS: 0

FNG Names:

QIC: SnapShot


The BackBlast:

Five core principles:
Free.
Open to all men.
Held outdoors, rain or shine.
Led in a rotating fashion.
Ends in a COT.

Warm up.
Bad back stretches.  Michael Phelps.  Arm circles.

Mosey to circle.
Strawberry Pickers 15
Hillbilly walkers 15
Mosey back to parking spot

Thang
SSH: Aim for one second per SSH, 60 seconds total.
Active rest: 60 seconds (walk, slow jog in place)

High Knees: Run in place, arms raised over your head, while hiking each knee toward your chest, 60 seconds total.
Active rest: 60 seconds

Burpees: 60 seconds total
Active rest: 60 seconds

Slalom: Stand with feet together. Bend your knees and elbows, and tuck your arms like you’re going down a ski slope. Staying in a shallow squat, jump both feet together to the right side, then jump them back over to the left. Keep alternating left/right for one minute.
Active rest: 60 seconds

Lunge:  60 seconds
Active rest: 60 seconds

Sprint:  Run the width of parking lot for 60 seconds
Cooldown: 60 seconds (slow walking, gentle stretching)
Complete three rounds.

Announcements:
Bridge a Life runs in Feb.
Sarasota  County Farm Bureau Clay Shoot Jan. 30.
Prayer and Praises: Condensors family religious request.  Snapshot brother in law David.
It is always a honor to lead.
SnapShot 📸

Leave a Comment

F3 Suncoast