Backblast 11/17/18 @ The FOG

Q: Bob Ross, Star Child (12):  Ladybird, Mr. Kotter, Red Rood, Drive Through, Pew Pew, Meter Maid, Gypsy, Huggies, Retainer, Presto

Hot Wheels had something come up so I decided to step in with the help of my old neighbor Star Child

COP:  SSHs, Grass grabbers, Imperial Squats, Plank Jacks, Arm Circles

Thang 1: Mosey to Spray Ground. 10 min amrap

  • 20 Bulgarian squats
  • 20 Pull-ups
  • army Crawl
  • 20 Box jumps

Thang 2: 10 min amrap

  • 20 decline mericans
  • army crawl
  • 20 hangin mericans
  • 20 mule kicks

Mosey back to starting area Star Child takes the Q.

Thang 3: Holding squat while SC explains..

Groups of 3 – run around the egg lawn holding the flag

One HIM drops back to does 10 LBCs. When he catches the leader he takes the flag and that HIM does 10 LBCs.

Thang 4: Leg Burner (Pairs of 2)

  • Bernie Sanders to Flag and sprint back
  • Squats while waiting

After that we repeat Thang 3 back to the Flag area.


  • 20 Gas Pumps
  • Foot stomps (we don’t have a name for these yet?)


F3 Friendsgiving, January award ceremony.


Gave thanks for our fellow HIMS and our intentions


Bob Ross

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