Pre-Thang

It’s the day after Christmas, we’re all feeling fat, and we are nowhere near an official F3 AO.  Banjo and YHC decided to make one up a little outside the typical F3 norms i.e. invitation to a couple of female family members.  The great thing about F3 is it can be done anywhere… in a park or in a square, during Christmas time without spending a dime… even if there are a few girls, let’s give it a whirl… the goal is still to better ourselves so let’s set out to frolic like gay little elves.

Warm-Up

Banjo kicked off the Q-spot with a light mosey over to the Justice Center:

  • Good Mornings, Imperial Walkers, Windmills

The Thang

Next up is Four Corners in the Justice Center parking lot:

  • Round 1: Jump Lunge x 10
  • Round 2: Monkey Humps x 10
  • Round 3: Squat Jumps x 10

After each round, the PAX completed a ½ Bruce Lee: 10 count on Hammers a.k.a. Putins a.k.a. Russian Twists; Dying Cockroach; LBC; Heal Touches a.k.a. Penguins; Boat-Canoe.  Apples was a little late to the game but joined in midway into Round 2.

YHC took over the Q position with a mosey over to the playground by Sherwin Williams.  Circuit training always gets the blood flowing well.  Banjo took it easy on his sister who requested no burpees, but YHC could really give a $4:t.  5 PAX, 5 Stations, complete each station twice:

  • 10 Burpee count for rotation
  • Swing set hip slappers AMRAP
  • Dips AMRAP
  • Pull Ups AMRAP
  • Slalom ab ski jumps AMRAP

Mosey across Little River for a DJ-Style / Dealer’s Choice Mary:

  • YHC: Pickle Pounders a.k.a. Jane Fonda’s
  • Banjo: Freddy Mercury
  • YHC’s M: Leg Raises
  • Apples: LBCs
  • Banjo’s Sister /YHC’s Aunt: 1 minute plank

Mosey back to the start (flag was there in spirit).  PAX ended the BackBlast with #BringSallyUp.  Merikan failure inevitably overcomes the PAX.  Audible called to switch over to squats and the finished back up with Merikans.

YHC’s M lead the PAX in some final yoga stretches.

Stoker F3Nashville was M.I.A.

Announcements: Apples getting married May 20th in Covington, KY.  Safe travels to everyone headed home – New Orleans, Savannah, Raleigh, and Cincinnati

Related