BackBlast 11/09/20- Feats of Strength

Only @fortran, @Tarde, @hook-em and YHC Flounder) posted in the Gloom this morning. Due to poor attendance I decided to skip the F3 purpose and disclaimer and proceeded with a short mosey to the cul-de-sac and back before starting Warmaroma.  

  • Seal Jacks
  • Abe Vigoda’s
  • Seam Rippers
  • Mountain Climbers

The Thang:  True to my Preblast I had two past workouts for the Pax to choose from and I gave the selection honors to @Tardy since he was the first Pax to sign up even though he did not take the Q.

Feats of Strength was made up of 3 sets of 3 exercises with dumbbells. 45 seconds of high intensity work with 15 seconds of rest. After completing 3 rounds of each set a 1:00 minute rest was given.  All do while listening to the tunes of the 80’s Cardio Radio on Pandora.

Set 1

  • Curls
  • Goblet Squats
  • V-Sit

Set 2

  • Arnold Presses
  • Single Leg Dead Lift’s
  • Nolan Ryan’s

Set 3

  • Overhead Tricep Extensions
  • Alternating Side Lunges
  • WWI

With time remaining we took another mosey through the park before starting Mary.

Mary went like this.

  • Box Cutters (15 ic)
  • Cindy Crawford’s (15 ic / Ea side)
  • Superman – FYI @hook-em I was not planning on doing these but before I could call out Hammer Time you were already on your belly, so I could not disappoint.
  • American Hammer (15 ic) Thanks for the count @fortran

Prayer: @tarde grandmother; @Hookem and all men & women in blue

@tarde lead us out

Always an honor to lead such a great small group of men!