The BackBlast:

F3 Workout 8/03/2024 … clear … 74 degrees … winds WSW2

PAX: CheeseSteak (Q), Sandworm, Downward Dog, Double Bounce, Saddle Sore, Rookie, Peg Leg, Escargot, Moped

2.0s: Riddler, Neon, Shark Bait, Diddy Kong

Warm UP

SSH  (21s … 5 Walmart burpee penalty)

Arm circles, fwd/bkw … dbl shoulder taps … MNC …CP

Michael Phelps

Blart (Segway trunk twist)

Windmills

Neck rotation

Derricks         (single leg dead lift)

Weed pickers

Prisoner squats

Imperial walker

Hand clap merkins 5 ground x 5bench x 5 table top

Coupons

Military press

Monkey on my back / aka heroin squats

Snatch/Compressing piston (sounds ok)

Front lift – hip to shoulder

Wrist/Forearm Curls

Prone press

Regular curls

Lawn mower starts

Crankcase lifts

Goblet squats

Grave diggers

Wall Sit … 30 secs

Triceps press

Calf raises

Failure to launch (count down/JUMP)

Abs

Lounge act

Flutter kicks

Crab kicks

Toe captured sit up

Heel taps / windshield wipers

Mary

Mountain climber

Calf raises

Global warming (Rotating circle of pain –  PAX choice) *

* Again . . . APOLOGIES TO PAX WHO ATTENDED TODAY’S (SATURDAY’S) WO . . . I’m so sorry . . . absolutely should not have given any of the 2.0s the authority to call and lead an exercise . . . they were like Energizer Bunnies . . . it was like giving a machine gun to a chimpanzee . . . (what could go wrong?)  https://youtube.com/shorts/z2Y2wUqAE3E?si=YURTr8t8r6uj6npC