Backblast 2.23.19 The Ruiner @ The O

Q – Iceman, PAX – Red Roof, Tammy Faye Baker, Pope, Diablo, Violet, Fergie, Splash, Penny

I arrived early to set up my Plyo circuit with my jump box, cones and a couple of coupons down at Big Rock.

Standard disclaimer that I played professional volleyball. Leave no man behind and leave no man where you found him. I challenged the Pax to push themselves and each other. I was not let down.

Here’s how it went from what I can remember.

We mosied to basketball court. We lined up vs circled up. Is that a LOP?

LOP

KINETIC WARMUP

Mosey

High knees

Butt kicks

Knee stretch

Quad stretch

COP

Mountain Climbers

Plank calf stretch

Plank Jacks

Merkins (Raising one leg)

Copperhead Squats w/Jump

We Partnered up and paced to Big Rock.

F3 2/23

Q – Iceman, PAX – Red Roof, Tammy Faye Baker, Pope, Diablo, Violet, Fergie, Splash, Penny

I arrived early to set up my Stations of the Cross with my jump box, cones and a couple of coupons down at Big Rock.

Standard disclaimer that I played professional volleyball. Leave no man behind and leave no man where you found him. I challenged the Pax to push themselves and each other. I was not let down.

Here’s how it went from what I can remember.

We mosied to basketball court. We lined up vs circled up. Is that a LOP?

LOP

KINETIC WARMUP

Mosey

High knees

Butt kicks

Knee stretch

Quad stretch

COP

Mountain Climbers

Plank calf stretch

Plank Jacks

Merkins (Raising one leg)

Copperhead Squats w/Jump

We Partnered up and paced to Big Rock.

Conework

Side hop

Front/back

Skaters

Squares

The Thang – Plyo circuit ( 2 Times through)

1) Ladder/Jumpbox

2) Your Choice (jumprope, abs, etc)/Conework

3) Dips / Derkins

4) Side Lunge with Coupon (stole from UK Soccer training)

Mosied back to tennis courts

Q humbly was the 6

Tammy Faye Baker joined us for the last 15 minutes. I assume Tron will count that as .25 post with a .75 black ops.

COP

LBC

Flutter Kicks (40 in cadence, PAX favorite)

Copperhead Squats w/Jump

Jump Lunges

Burpee Webb – Air press 1 to 4

Dan Taylor cousin of Jack Webb(Lt Dan in Forrest Gump)

1 Squat – 4 Jump Lunges

COT

It’s always great to Q at the O. We had a strong group. Pope continues to impress on his comeback trail. Splash just moved back from New Orleans and has been away from F3 for some time but did not miss a hop during the Ice Plyo mania.

This was back to back plyo for me so I was a little less hoppy but happy to see everyone push thru. I played in a volleyball tourney Sunday. We were down 1-8 in the 3rd game in the finals. We fought back and won 19-17. This group has enabled me to dig deep and never give up hope on anything in life. I think the lord that I found this group of strong HIMs. Have a blessed week! Ice Out!!!

Conework

Side hop

Front/back

Skaters

Squares

The Thang – Stations of The Cross(2 Times through)

1) Ladder/Jumpbox

2) Your Choice (jumprope, abs, etc)/Conework

3) Dips / Derkins

4) Side Lunge with Coupon (stole from UK Soccer training)

Mosied back to tennis courts

Q humbly was the 6

Tammy Faye Baker joined us for the last 15 minutes. I assume Tron will count that as .25 post with a .75 black ops.

COP

LBC

Flutter Kicks (40 in cadence, PAX favorite)

Copperhead Squats w/Jump

Jump Lunges

Burpee Webb – Air press 1 to 4

Dan Taylor cousin of Jack Webb(Lt Dan in Forrest Gump)

1 Squat – 4 Jump Lunges

COT

It’s always great to Q at the O. We had a strong group. Pope continues to impress on his comeback trail. Splash just moved back from New Orleans and has been away from F3 for some time but did not miss a hop during the Ice Plyo mania.

This was back to back plyo for me so I was a little less hoppy but happy to see everyone push thru. I played in a volleyball tourney Sunday. We were down 1-8 in the 3rd game in the finals. We fought back and won 19-17. This group has enabled me to dig deep and never give up hope on anything in life. I think the lord that I found this group. Have a blessed week! Ice Out!!!

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