BackBlast 3/16/2020- Feats of Strength

After a very weak F3 purpose and disclaimer, @Dean lead the  22 PAX (Kay, Dr. Evil, Sludge, Mulligan, Boone’s Farm, Gilmore, Dean, Crawdaddy, Sprinkler, Duvet, Slice-N-Dice, Fortran, Checkbook, Deliverance, Epstein, Blue Hen, Jane, Water Wings, Lovie, Madoff, Wessie and Flounder) to the cul-de-sac for Warmaroma. See @Dean Backblast for details.

The PAX then split for either Feats of Strength lead by Flounder or Red White Boom lead by @Dean. 

Feats of Strength was A Spartacus workout made up of three round of each of the below sets. Each exercise was :45 seconds of exercise w/ :15 seconds of rest w/ 20 extra seconds of rest between sets.

  • Station 1 – Bulgarian split squat 15lb kettlebell – 10 ea leg
  • Station2 – Overhead tricep extension w/ 10 lb dumbbells
  • Station 3 – Hip thrust chest press w/ 35 lb dumbbell
  • Station 4 – Alternating lunges w/ twist 25 lb kettlebell
  • Station 5 – Curls w/ 15lb dumbbells
  • Station 6 – Dips
  • Station 7 – Overhead press w/ 30 lb CMU Block
  • Station 8 – Plank/ all joints touch (wrist, elbow, shoulder, hip, knee, ankle)
  • Station 9 – Dumbbell twist w/ arms extended
  • Station 10 – Ab wheel

Both group of PAX rejoined on the basketball court for Mary lead by Flounder.

Cindy Crawford’s – 12 ea side & American Hammers – 20

Prayer Concerns: Keep Duvets M’s family back in Kentucky in your prayer’s as they have friends in a town of 20,000 people that have tested positive for the virus.

Joys:  Slice-N-Dice reminded us that God is bigger than this Virus.

Sludge lead us out.

Always an honor!