No Mercy Saturday at the Bone Yard

by | Jan 24, 2021 | Back Blasts

The Flag was planted and 7:30 am hit on a beautiful Saturday morning at the Bone Yard. 13 Pax in attendance ready to get to work and mosey around Bexley. Disclaimer was given and the 5 core principals of F3 were recited. Welcome back Endo!!

PAX: Big Papi, DBA, Nancy, Aquaman, Drago, Belding, Showdah, Nova, Smoggy, FNG (Bison), Endo, Vanilla Ice and Hitchhiker.

Work out:

Mosey to 1st stop (Around Bexley). 

  • 20 mountain climbers
  • 10 box cutters
  • 10 shoulder taps

Mosey to 2nd stop (Around Bexley).  

  • 10 Flutter kicks
  • 10 Squats
  • 10 Burpees

Mosey to 3rd stop (Around Bexley). 

As I screamed “modify as needed” Endo reminded me that there is no easy way!! so everything is the Hard way! kuddos to FNG Bison for keeping up and doing a good work.

Do the following for one minute:

Team up (group of 2)

  • Merkins
  • Squats
  • BBS

the Pax did a great job using the 2nd F, we partnered up based on our ages and shared some interesting things!

Mosey to 4th stop (Soccer field). 

Suicides:

**Pax will perform relay suicide runs:

1st run: 10 Merkins

2ndrun: 10 jump squats

3rd run: 10 BBS

4th run: 10 Squats

**The Pax continue with the following:

20 step ups the hard way

20 Decline irkins

** Mosey back to flag where we finished with Burpees. 

Welcome FNG Bison!

COT:

Prayers for Endo’s M Cancer treatment and Belding’s friend.