July 25th, 2023
AO: f3rollingstone
Q: Life Alert
PAX: Big Bird, Clickbait, jimmybuffett, Jobu, Life Alert, LoveSeat, MC, Peanuts, Remy, Soprano, Spooner, ti
FNGs: None
COUNT: 12
WARMUP: to the hoops court for
SSH, IST, PP, AV, merkin, MC, Hairy Rocketts
THE THANG:
Partner up with Block. TABATA style..I think. 2 minute intervals. P1 10 reps of exercise P2 monkey humpers x10. Keep alternating after 10 reps of each for 2 minutes. 8 minutes of exercises. Exercises: curls, tricep ext, Upright rows, Block swings
The real Thang..NFL training camps open this week. As tradition over the last 4-5 years, time to indoctrinate another group of pax into the Bills Mafia. SHOUT is the Bills song played at home games and countless living rooms and bars around the country when the Bills put points on the board. Here is the workout version with continued partner work. P1 exercise and p2 run to fence and back with/without block per exercise until totals met
S..squat ..taint tapper..x 200
H..hand release merkin x 100
O…overhead press x 100
U..upright rows x 100
T..tony hawk burpee x 50
Q: Life Alert
PAX: Big Bird, Clickbait, jimmybuffett, Jobu, Life Alert, LoveSeat, MC, Peanuts, Remy, Soprano, Spooner, ti
FNGs: None
COUNT: 12
WARMUP: to the hoops court for
SSH, IST, PP, AV, merkin, MC, Hairy Rocketts
THE THANG:
Partner up with Block. TABATA style..I think. 2 minute intervals. P1 10 reps of exercise P2 monkey humpers x10. Keep alternating after 10 reps of each for 2 minutes. 8 minutes of exercises. Exercises: curls, tricep ext, Upright rows, Block swings
The real Thang..NFL training camps open this week. As tradition over the last 4-5 years, time to indoctrinate another group of pax into the Bills Mafia. SHOUT is the Bills song played at home games and countless living rooms and bars around the country when the Bills put points on the board. Here is the workout version with continued partner work. P1 exercise and p2 run to fence and back with/without block per exercise until totals met
S..squat ..taint tapper..x 200
H..hand release merkin x 100
O…overhead press x 100
U..upright rows x 100
T..tony hawk burpee x 50
I believe this is the original backblast from ‘19
f3-meca.com/2019/08/08/hey-ayyyyyyy-ayyyyyyyy-ayy/
MARY: ST plank
LBC
ANNOUNCEMENTS: El Dorado and Q school this Saturday
COT:prayers for Kelly, Stetson, Charlie, David, and all silent intentions
Big Bird, Clickbait, f3rollingstone, jimmybuffett, Jobu, Life Alert, LoveSeat, MC, Peanuts, Remy, Soprano, Spooner, ti