BackBlast 4/6/20- Feats of Strength

After an almost flawless welcome, F3 Purpose and disclaimer, 6 PAX (Hook em, Duvet, Deliverance, Epstein, Broadside and Q Flounder) moseyed down toward the dog park before the Q made an abrupt U-turn almost causing a multiple person pileup. Good then we had @Hook Em and @Broadside there to keep the traffic flowing so we could make it back to the basketball court for Warmaroma.  

  • Seal Jacks
  • Sun Gods
  • Abe Vigoda’s
  • Seam Pippers

Feats of Strength was A Spartacus workout made up a three round of each of the below sets. Completing all three rounds before going to next set/ shelter. Each exercise was :45 seconds of exercise w/ :15 seconds of rest w/ 1:00 of rest between sets.

Group had a choice of a workout with running or no running. Running was first choice.

Set 1

  • Plank w/ Alternating Leg Lifts
  • Dumbbell Chops (Ea Arm)
  • Dumbbell Alternating Lunges w/ a curl

Set 2

  • Dumbbell Single Leg Deadlifts (ea leg)
  • Dumbbell Alternating Punches
  • Goblet Squats

Set 3

  • Upright Dumbbell Rows
  • Dumbbell Side Lunges w/Touch Down
  • Dumbbell Deadlifts


  • Cindy Crawford’s – 15 ea side
  • Superman -1 minute
  • American Hammers – 20

Prayer Concerns: Keep Ms. Fishers Family in your prayers as they deal with her sudden passing over the weekend. She as 39 and a 4th grade teacher at NCLS. Also remember all the little children that her as their teacher.

Deliverance lead us out

Always an honor to lead such great group of men!