10/05/2020 – Backblast – FEATS of STRENGTH

After noticing there were no FNG’s and having to wait on @bambi (late) I skipped the F3 disclaimer and the 6 loyal PAX (@bambi, @deliverance, @dr-evil, @checkbook, @epstein and YHC Flounder) headed for a short mosey to the Cul-de-sac and back before starting Warmaroma.

  • Seal Jacks
  • Abe Vigoda
  • Seam Rippers
  • Chinook Squats

Thang: Feats of Strength workout went like this: 10 station set (3 sets) 45 seconds of high intensity work with 15 seconds of rest between stations.

  • Station #1 – Turkish Get Ups w/ Weight of your bringing
  • Station #2 – Alt Lateral Lunges w/ Touch Down in the middle w/ weight of your bringing
  • Station #3 – Curls w/ weight of your bringing
  • Station #4 – Kettlebell Halo’s (25lbs)
  • Station #5 – Bulgarian Squats w/ weight of your bringing
  • Station #6 – Dip’s
  • Station #7 – Kettlebell Swing (30lb)
  • Station #8 – Jump Rope
  • Station #9 – Overhead Press weight of your bringing or 50lb plate
  • Station #10 – Extended Arm Roll-ups/Roll Down w/ 10lb weight

Mary: LBC’s (LBC’s 20 IC), (Cindy Crawford’s 12 IC ea side), American Hammers (20 IC)

Prayer concerns: @Dr. Evil’s sister battle cancer again, teachers and students, men and women in blue.

@Epstein took us out.

Thanks for letting me lead. Hope you got enough!!!!!!!