AO: Elk Lodge

When: 07/11/2022


Number of Pax: 3

Pax Names: Kingpin, Knope, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: Knope

The BackBlast:

My 2nd workout with F3 was at Elk Lodge two years ago on 7/6/2020. Coco was showing Dark Helmet how tough we were, so he led us through pull up bridge. I thought I would recreate that workout to the best of my memory.

Warm Up:

  1. Lap around the school
  2. Side Shuffle Hop IC
  3. Little Baby Arm Circles, Overhead Seal Clap, Seal Clap, reverse baby arm circles, Michael Phelps, IC
  4. Merkins IC
  5. Mountain Climbers IC
  6. Goofball IC
  7. Grass Grabbers IC

The Thang:

Let’s get the suck out of the way with. We headed to pull up bridge for:

  1. 3 pullups on every bar

Mosey to the elementary school for 2 rotations of:

  1. Swerkins
  2. Squats
  3. Bradley Coopers

Mosey back to the bridge for:

  1. Lunge walk the first half
  2. Burpee broad jump the second half

Mosey to the blocks on the east side of Elk Ridge Middle school for:

  1. Little Baby Crunches IC
  2. Prairie Coopers IC
  3. American Hammers IC
  4. Flutter Kicks IC

Head back to the flag for COT.

Thought for the day: it feels so good to get the clutter our of your house. What’s the clutter in your life that’s preventing you from doing something you’d like to do/know you should be doing? Get the clutter out of your life so you can focus on what’s most important and be the man you know you can be.

Leave a Comment