Full Body Workout

All BackBlasts Backblasts

September 6th, 2021 By Spud

Jog to Sun Trust parking lot:

Circle up

SSH x 25

IST’s x 20

Walkouts x 10

Arm circles

The Thang:

1st level of old parking deck

10 exercises times 10 reps per exercise (each level of parking deck)

Core killers

LBC’s

Freddie Mercks

Stump jumpers

Crunchy Frogs

Jumping Lunge

J-Lo’s

Star jumps

Apollo Ohno’s

Burpees

Jog back to OCT parking lot

Bear Crawl Relay

Two three man teams

Out and back fifteen yards

One man bear crawls while teammates plank

Cinder Block exercises at OCT

Each man grab a cinder block

10 exercises times 10 reps per exercise

Squats

Curls

Overhead press

Skull crushers

Diamond Merkins

Mtn Climbers

KGB (with block)

Pistol squats (while balanced on block)

Jump overs

Manmaker

Mosey to Mary

Low flutters x 20

Six inches

Cris-cross flutters x 20

Pretzel crunches

Superman stretch

Iron Man stretch

Cobra into Child’s pose

Down dog

Deep breaths

Moleskin:

1. Six faithful Pax gathered at OCT on a cool, autumn-like, 55 degree morning. Great workout weather was missedas most were either out of town or fartsacking on this wonderful day!

2. This workout emphasized quality repetitions of all body parts with very little cardio as most were either tired of running or recovering from injuries. (Java excluded from that. He’s running BRR this Friday). Throw in a few cinder blocks for good measure and you’ve got a good sweat for a full hour workout.

3. Don’t forget this coming Saturday 9/11 at OCT is our 8thAnniversary workout. Catfish is cooking smoked meats and coffee from Groundworks will be provided.

4. I’ve been here for almost all eight years and have immensely enjoyed the entire F3 experience. We’re incredibly lucky to have quality men associated with our group and it’s truly been a gift getting to know all of youknuckleheads!

4. Thanks for allowing me to lead today. Always a pleasure.

Moleskin faithfully submitted by Total Package 09/04/21

F3 MECA

F3 MECA

Full Body Workout