@F3villeBlackops BackBlast Mary T Digiorno Q #11ofeverything #F3Counts

6 PAX answered the call to #getbetter at Mary T ITG. If you read the Preblast, YHC called out 11 as our “# of the Day”.
PAX:. Spinal Tap, Snowman, Duece, Curly, Grinder, Digiorno Q
COP:
Plank 11 count
Merkins 11 count IC
Hollow Body 11 count
SSH 11 count IC
Downward Dog 11 count
Curly Stretch (alternating legs) 11 count
Downward Dog 11 count
LBC’s (reg/right leg out/left leg out) 11 count each
Thang 1:
Hills…
11’s
Start at sidewalk, 1 count Merkin
Run to bottom of Hill, 2 BOYO’s
Up hill, on your 6 holding fence, lift legs up touching fence with feet, 10 count
Down hill carefully, 2 BOYO’s
Back to sidewalk for Merkins
Since there were 6 of us, we partnered up and pushed each other to get better.
P.S. Thank you Red Roof for introducing me to the BOYO’s in the middle of 11’s. It’s a melter.
As we waited for the 6, plank.
Thank you Duece for picking up the 6.
Mosey up the stairs to the Reservoir. We didn’t have enough time to go all the way around so YHQ decided to stay on 1 side.
Thang 2:
Every light pole, you could have guessed 11 of them, atlernate these 3 exercises, all 11 count:
  • Diamond Merkins
  • Hollow Body
  • Squats
Mosey back to the flag.
3 minutes remaining…
PAX choice, all 11 count
  1. Big Boy Sit-Ups
  2. American Hammers
  3. Little Baby Flutter Kicks
  4. LBC-Hammers, Spinal Tap this one will be used again
  5. 6″ Hold
COR, NOR
Intentions…be with our brother Pope as he prepares for surgery tomorrow, Grinder’s friend, Noxema Jackson’s kid, Family of Badger F3TheFort, for all those unspoken.
Naked Moleskin:. I always enjoy the chance to lead this great group of HIM. Always humbled by the strength and grace of all of you. When a fellow PAX and family is in need, you all make it happen. This is truely more than a workout and I love it and all of you.
☮️

💪

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s