Logs and Pink Flamingo’s

QIC: dillio
PAX POSTED: no-ski, arson, haka, N. NYC, Heisenberg, grouper, dba, castro

Warmup

  • Side straddle hop
  • Lunges 20 total
  • Imperial walkers
  • Mosey to sunlake circle

First Circle

  • Clock Merkins 15 each
  • Calf Raises 20
  • 20 big boy sit-ups
  • Mosey to next circle

Second Circle

  • Circle Burp…. Bear to Burp 5 each crack
  • 25 Dips on Curb
  • Mosey to spot and sprint to end

Dead End Workout

  • 21 Cock Squat Blackjack
  • 20 Squats, run 1 dying cockroach
  • 19 Squats, run 2 dying cockroach
  • Down to 1 Squat and 21 dying
  • Recover
  • Indian run slow pace to the Reserve

Log Jam

  • Grab a Log line up
  • 20 Lunges
  • Farmers Cary 50 Feet
  • Overhead Press 20
  • Farmer back
  • 20 squats, walk, 20 weight crunch
  • Farmer back
  • Indian Run Right and then left to gate

First Gate

  • 45 Dips
  • Step-ups 10 per leg
  • 30 Leg Raises
  • Mosey to Pool Steps

 

Pool Stairs

  • 2 Duck walk Incline up and back
  • 2 up and down stairs until ducks are done
  • Rest of Pax: Wave Merkins… Circle Plank and rotate 5 merkins while holding plank.
  • Modify: People Chair to Burpee Circle
  • Rotate until all PAX completed this
  • To the Pool

Pool Planters

  • 20 Jump Ups
  • 20 Irkins
  • 20 Derkins
  • 20 Dips

Back to the Courts

Plank to completion with countdown

Countdown…

Be Leaders in our homes, office, and community

Take that extra step, hold a door, help a neighbor, and do little things…

Have a safe weekend to all.

 

By |2018-03-03T11:17:48+00:00March 3rd, 2018|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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