Backblast 5/28/19 BOW at The O

Date: 05/28/2019

AO: The O

QIC: Bob Ross

PAX: Methane, Zartan, Violet, Flo JO, Tammy Fe Baker, OJ, Fergi, Tron, Scuba Steve, Fall Guy respect, Carlos A, Bob Ross

Conditions: 78F and humid


Run to BBall Court.


SSH x20

Mountain Climbers x20

Merkins x20

Imperial Squats x20

LBC x20

The Thang:

Once everyone was loose we started doing 7’s back in forth from baseline to baseline.

6 Burpees per 1 squat.

After that we moseyed back to the park for coupon work.

The Thang 2:

Partnered up.

Partner 1 coupon squats partner 2 lunge walk. Then switch.

Partner 1 coupon rows partner 2 Mario. Then switch.

Partner 1 coupon overhead press partner 2 broad jumps. Then switch.

Partner 1 coupon curls partner 2 Bear Crawl. Then switch.

Partner 1 leg burners partner 2 Mericans.

Mosey to the tennis courts for mary.

The Thang 3:

Circled up for mary with everyone calling out an exercise starting with gas pumps.

After we made it all the way through 12 ab workouts the sweat was soaking the tennis court.

Count-o-Rama (12)


Intentions – A young girl at Blairwood and a friend of Meth’s was mentioned.

I gave thanks to everyone for a great 2 years of F3 and many more to come.

– Bob Ross



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