Backblast, Skate rats: Gimme Shelter

Six loyal PAX joined in the gloom to celebrate the tenth anniversary of F3. The rain never materialized as expected, but with only six there was room for a Tabata workout with adequate social distancing.

The music selection was Dance New Wave. Madoff noted that these were good songs. When he was six. He did recognize a number of the, impressively.

PAX: Elaine, Madoff, Checkbook, Handy, Epstein, Dr. Evil (QIC)

Warmarama

  • SSH’s, 20 IC
  • Seam rippers, 10 IC
  • Sungods, SS, 15 IC, reverso, followed by 10 IC #crowdplesser
  • Imperial Walkers, 15 IC

The Thang

Seven stations, alternating between legs and arms/chest/stamina. Four exercises per station. 45 seconds on, 15 seconds to get to next station. And, nope, no extra rest between circuits (@checkbook, truly I didn’t know how to make the app do it).

Station 1

  • Kettlebell swing, two hand
  • Kettlebell swing, alternating hands
  • Kettlebell swing, two hand
  • Kettlebell swing, alternating hands

Station 2

  • Dips
  • Carolina Dry Docks, feet on bench (best form of the day from Elaine)
  • Dirkins
  • Irkins

Station 3

  • Left leg only step up
  • Right leg only step up
  • Left leg only step up
  • Right leg only step up

Station 4

  • Diamond merkins
  • Right hand forward merkin
  • Left hand forward merkin
  • Ranger merkin

Station 5

  • Right leg pistol squat
  • Left leg pistol squat
  • Right leg pistol squat
  • Left leg pistol squat

Station 6

  • Tricep kickback extension, right with 25-lb dumbbell
  • Tricep kickback extension, left with 25-lb dumbbell
  • Tricep overhead extension, both arms with 25-lb dumbbell
  • Skull crusher with 25-lb weight

Station 7

  • Jump rope, each time (Epstein used the longer jump rope, not so much for his height as his hair—Handy and YHC were comfortable with the shorter jump rope)

In honor of the tenth anniversary, the pax cranked out 10 perfect burpees. Yes, Gilmore, there is a Santa Claus

6MOM

  • LBC’s, 30 IC
  • American Hammers, 20 IC

COT

  • Tent City with his grandfather and tough decisions (Thanks, Tardy, for the text to remind us)
  • Checkbook brother-in-law with cancer
  • Handy’s aunt with lump removed
  • Kay, Gilmore, Slice and family with COVID
  • Elaine’s parents with COVID
  • Elaines’s sister, craniomety
  • Checkbook prayed us out

Hope you all got enough,

Dr. Evil