Back Blast from 6/13 The Blender at The Mutt

It was good…or bad…I’m still unsure. But it was a blast!

I was a little slow with cadence and not totally clear on exercise instructions.  But that is to be expected leading a group of dedicated men for the first time.  Truth be told I was nervous!

One of many things I’ve learned from F3: Getting better is the only option.

It’s humbling being around a group of men that work hard to better themselves and others every day.   Your dedication keeps me working hard.

Thank You F3 La Familia!

Shout-out to Glenn Ross & Busch for introducing me to F3!

Q: Fridge (yours truly)

PAX: Abacus, Duplo, Geppetto, Busch, Left Eye, Fergie, Grinder, Snowman, Diablo, Big Bird, Cow Bell, Sump Pump, Old Bay, Tureen, Glenn Ross, PED, Mamma’s Boy, Red Bull (FNG, 2.0), The GOAT (FNG, 2.0)

Warm Up:

(15) Side Straddle Hops

(15) Grass grabbers

Downward dog

Right foot over left

Right arm reach for sky

Left foot over right

Left arm reach for the sky

W/O

Four stations around the new walking path (repeat each exercise until the group behind relieves you):

Station 1 Coupons:

Lap 1:                                                    Lap 2:

(25) 3-Step Curls                               (30) Curls

(25) Coupon Press                           (10) Plank merkins

(25) Squats                                         (25) Squats

 

Station 2 Hill:

Bear Crawl up hill

(10) Merkins

Go down the hill

(20) Air shoulder press

 

Station 3: Abs

(25) American Hammers

(10) Big boy sit-ups

(25) LBC’S

 

Station 4: Playground

(5) Pull-ups

(10) Merkins

(15) Squats

We made it around twice.

Counted off PAX & NOR (named 2 FNG’s that are 2.0’s)

Announcements

Intentions

Prayer

Done!

Thanks to everyone that came out for my VQ!  Next time will be better

 

 

 

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