Back Blast- Feats of Strength 7/27/2020:

10 PAX gather at the basketball court to pump so iron keep their beach body’s in shape: (@Dr. Evil, @Checkbook, @Hook em, @Duvet, @Epstein, @Bambi (Welcome Back), @Deliverance, @Fudd, @Trady and YHC Flounder.

After a brief F3 mission statement and disclaimer we moved straight into Warmaroma without a a short Mosey in honor of @Hook Em’.


  • High Knees
  • Side Straddle Hops
  • Abe Vigoda’s
  • Seam Rippers
  • Sprinklers

Thang: 3 Sets of 3 different exercises. Each set was repeated 3 time before moving on to the next Set. After completion on each Set a mosey to the Cul-de-Sac was done. While at the Cul-de-Sac Pax did burpees based on the number Set number just completed. Then return to the Basketball Court.

Set 1

  • Single Arm (R) Overhead Press while sitting on their 6.
  • Single Arm (L) Overhead Press while sitting on their 6.
  • Goblet Squat

Set 2

  • Single Arm (R) Curls while kneeling on right knee.
  • Single Arm (L) Curls while kneeling on left knee.
  • Hollow Body Hold

Set 2

  • Upright Rows
  • Skull Crusher Tricep Extensions
  • Alternating Side Lunges with TD


  • Nolan Ryan’s
  • Box Cutters
  • Superman
  • American Hammer (20 IC)

Prayer Concerns, Joy’s, Announcements

Keep W-S police force in your prayers.

Bidet’s surgery went well on his Achilles

Fudd’s upcoming surgery next Monday

Remember it’s the last week to order meals from Slice-N-Dice.

Checkbook led us out!

Always an honor and privilege to lead this group of fine men! Hope you got enough.