AO: Row the Boat

When: 01/14/2021

PAX:

Number of Pax: 16

Pax Names: Burpee, Chewy (2.0), Forrest, Goggles, Gopher, Hobby Lobby, House Call, Jockey, Mayhem, Oxy, Short Stop, SOL, Speed Square, Truth Hurts, Waterboy, Wildcat,

Number of FNGS: 0

FNG Names:

QIC: Forrest


The BackBlast:

Introduction followed by Disclaimer and FNG check

We had a relatively warm morning all things considering.  I was extremely honored and amped about Q’ing this bootcamp for Gopher.  Thank you for the opportunity and enjoyed embracing the suck with everyone this morning.  Awesome turnout of 16 PAX joined us this morning.  Hopefully, I did not let Shortstop down and all of the other F3 superstars expecting a solid beatdown.

Tha Thang

Warmup – 20 in cadence of each exercise

Merkins on my down

Jump rope in place- 2 legs, one right, one left leg

High knees

Butt kickers

 

Run to 902 church in pax – 2 groups

  • Alt hand release merkins then squat jumps 3 sets of 10 with 5 burpees between each round

Run back to BFP behind softball field

  • 2 groups Alt lunges each leg and step ups 3 sets of 10
  • 2 groups decline and incline merkins 3 sets of 10

 

parking lot run followed by 25 flutter kicks

parking lot run followed by 25, 20, 15, 10, 5 American Hammers

parking lot run followed by 25 freddy mercuries

parking lot run followed by 25 WW1s

 

Cool down burpees in cadence – 10

Be grateful 60 second plank

 

Prayers & Praises

Bob Dawson from KINSTON

Waterboy friend daughter passed away unexpectedly

We’re Alive

Goggles daughter and wife running and walking

Sprint VQ at greyhounds

El Norteno pax lunch today

Fia / F3 family run 5k 10k half Feb 13

Leave a Comment

F3 Kinston