Ring of Fire and Little Baby Bulgarian Bags at #TheRanch

QIC: no-ski
PAX POSTED: no-ski, FNG

Today’s theme was Ring of Fire. YHC planted the flag and patiently awaited arrival of the PAX. After some hard EH’ing few days prior, an FNG Jared showed up just in time for the beatdown. Once again YHC avoiding the UNO!

We decided to wait for next beatdown with more PAX in attendance before giving this FNG a nickname. I do want to say Welcome to the PAX!

Temperature was 75 degrees. Beautiful clear sky with shooting stars, observation made by the FNG while doing Sweat Angels.

The Thang;

Warmups at the BB courts

  • All IC (12)
  • SSH
  • Imp Walkers
  • Frankenstein’s
  • Windmills
  • Cotton Pickers

Mosey to roundabout;

  • All IC (12)
  • Merkins
  • Air Presses
  • Baby Arm Circles
    Plank Jacks
  • Mountain Climbers
  • Bear Crawl around the roundabout

Mosey up the street and around back to BB courts;

Time to play with LB3’s (Little Baby Bulgarian Bags) in the Ring of Fire; 3 rounds total; 1 minute stations, 15 sec rest in between; YHC setup 6 cones with printed exercise instructions at each cone to make things easier during the beatdown. No need to keep asking what exercise is next…

  1. Burpees (keep count towards Merkin Challenge)
  2. Step Ups on the bench
  3. Hammer Curls with LB3
  4. Merkins (keep count towards Merkin Challenge)
  5. Squats with LB3
  6. Flutter Kicks

Rest 15 sec

  1. Imp Walkers
  2. Dips on the bench
  3. Overhead Air Presses with LB3
  4. Merkins (keep count towards Merkin Challenge)
  5. Lunges with LB3
  6. Sweat Angels

Rest 15 sec

  1. Plank
  2. Leg Rises on the bench
  3. Triceps Extensions with LB3
  4. Merkins (keep count towards Merkin Challenge)
  5. Leg Pushes with LB3 (while on your six, place bag at the end of your feet, then lift feet up and down while balancing the bag)
  6. Freddy Mercury’s

Wrapped things nicely and on time.

Total Distance: 0.87 mi

COUNTERAMA
2

COT

  • FNG Jared took us out in a prayer with some good strong message
  • We asked to continue to grow F3Lutz as we have something good going on here. Patience and perseverance will make it happen!
  • May all the fartsackers get awaken and start posting again 🙂

Moleskin

  • YHC finally ordered some F3Lutz business cards. Went with Moo.com for some fancy square ones. Next round may be more basic, but higher quantity
  • Had a good mumble chatter through out the beatdown
  • Keep EH’ing and trying to get more outside the neighborhood FNG’s in
By | 2017-07-18T16:40:36+00:00 July 18th, 2017|Back Blasts|0 Comments

About the Author:

IT by day, photography by night. My first official F3Lutz workout was on April 15, 2017.

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