1/04/2021 – Backblast – FEATS of STRENGTH

5 loyal PAX (@deliveranc, @dr-evil, @hook em, @bambi & YHC Flounder) gathered at the basketball. Before getting started we went over to the Skate Rats PAX gathering to support @change order on his VQ attempt on the F3 disclaimer, purpose statement and Warmaroma.

However, after hearing him stumble through the disclaimer and @sludge jumping in to do the purpose statement the FOS guys decided it was better to go back to the basketball court and do our own thing. Just kidding- thanks for stepping @change order.

The real reason we did not follow the group on their mosey to Warmaroma was that I had promised @deliverance there would be not running if he would just come out and post. Promise is a promise!

FOS Warmaroma.

  • Side Straddle Hops
  • Hillbillies
  • Abe Vigoda
  • Seam Rippers
  • Mountain Climbers

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 – Bulgarian Split Squats (Left Leg) 15lb dumbbell
  • Station #2 – Bulgarian Split Squats (Right Leg) 15lb dumbbell
  • Station #3 – Overhead Triceps Extension pair 15lb dumbbells
  • Station #4 – Bent Over Rows pair of 25lb dumbbells
  • Station #5 – Jump Rope
  • Station #6 – Knelling Curls (left arm) 25lb dumbbell
  • Station #7 – Knelling Curls (right arm) 25lb dumbbell
  • Station #8 – Reverse Lung with an Overhead Press pair 20lb dumbbells
  • Station #9 – Forearm Roll-ups 5lb weight on rope
  • Station #10 – Ab Wheel

Mary:  (Gas Pumps 15 IC), (Freddie Mercury’s 15 IC), (LBC’s 20 IC), (Cindy Crawford’s 12 IC ea side), (Superman 1minute), (American Hammers 15 IC)

Prayer concern: @Dr. Evil’s sister, @Tint City & his Grandfather, @Bambi co-worker Lynsey.

@Hook-em took us out.

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