AO: Tradition
Q: Guinness ,
PAX: Parker Thomas, Space X, Slash, Wild-Robot, Guinness
FNGs: None
COUNT: 5
Five posted at F3 Tradition’s Thursday morning’s Beatdown. Well done Pax. Great work everyone. We gave Parker Thomas his new F3 name: Miles Morales. Welcome Miles Morales! We had coffee afterwards. Join us for coffee next Thursday. This Backblast is a day late.
WARMUP: The Usual
THE THANG:
Cinderblock Exercises while one of the pax runs then switches: CB Curl, CB OH Press, CB Squat Press, CB Squat Kick, Derby Double Taps, Chest Press, Skull Crushers, Plank Jacks, Extreme Mtn Climbers, Murder Bunnies, Blockees. Return Cinderblocks.
Mosey to Portico: People’s Chair w/fwd punch & OH punch x15IC, Decline Shoulder Taps x10IC, Bridge Rockettes X10IC , Crab Rockettes x10IC, Squat Wall Taps x20, Merken Kick Throughs, Decline Mtn Climbers x10IC, Squat Kick Double Punches x10, Mike Tyson’s x10, Balls to the wall
MARY:
Flutter Kicks x15IC, Freddy Mercury x15IC, Ugandan Twists x15IC, Homer to Marge, Crunchy Frog x15IC, Plank
ANNOUNCEMENTS: f3thebridge’s 5 Year Anniversary on Saturday August 8th.
COT:
Prayer