Next Episode… Starting Positions… And Exercise…

QIC: Dillio
PAX POSTED: Dillio, No Ski, DBA, Sparky, Heisenberg, Bartman, Down Under, Notorious NYC

Start with a disclaimer, modify if needed…

Warmup:

  • Side Straddle Hop
  • Cotton Pickers
  • Baby Arm Circles
  • Mosey to Sunlake Circle

Circle up around Median

  • 10 Reps Clock Merkins
  • Walking Lunges once around the circle
  • 10 Clerpins (Burpees with a clap)
  • 20 Groiners
  • Can I get a 10 count… Amen.
  • Mosey to courts

Divide into teams 2 per team and one Pickle Crate

One PAX does reps, while other PAX runs around the mailboxes

Cumulative Reps below:

  1. 40 Burpee Jump Overs over the create
  2. 100 Dips on Crate
  3. 200 Alternate Lunges with leg on crate
  4. 300 LBC

10 Count / Recover…. And Mosey to Dead End

  • Facing partner with crate in between, staggered 1 arm elevated merkins X 15 each arm
  • 50 Foot Bear Crawl
  • 50 Food Crab Walk back
  • Another set of above merkins
  • 20 Crab Cakes
  • Side to Side Jumps… (Speed Skaters)
  • Mosey back to courts

2 Min of Mary

  • Alternate Pont Extensions
  • Inch Worm (can add a merkin for a Dillio)
  • And….. TIME

Count off all 8 PAX

Circle of Trust

  • Quick talk about having a healthy and safe holiday
  • Put positive vibes out for people in job search as well as other business ventures
  • All prayers went out toNotoriouss NYC’s MIL.
  • Thanks to the Sky Q

Moleskin:

This is about my third “Q” and I was still a little bit nervous about it.  But, once you do it, you feel amazing.  If you have not tried it, give it a shot.  This F3 Lutz group of guys is a blessing and something that I am extremely thankful for.  It is an honor to lead these guys in a beat down.  Dillio

By |2017-12-22T06:46:18+00:00December 22nd, 2017|Back Blasts|0 Comments

About the Author:

I live in beautiful Long Lake Ranch. I am a coin trader by day at The Phoenix Gold Corp and I run my own business at night called The Chill Dill. I have an amazing wife and a baby girl that is my everything. I do F3 to better myself and try and live a healthy and long life for myself as well as my family.

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