The BackBlast:

Intro:

Let’s GO!  Blackhawk asked to meet up at halfway point (30 minutes) for a combined BD (WarShed) to have a little fun on the football field.  YHC complied to the Colonel’s “request” because he is older, wiser, a Colonel and could kick YHC’s ass.  Criss Cross Showed up late…and we learned JB can’t count or remember the exercises.

Warm-o-Rama:

Mosey to my truck, get coupons, Sandbags, Medicine Balls, Cinder blocks, bands, and did something else.

The Thang: Fight Gone Bad (modified of course)

Three rounds of:

Wall-ball, 20ish pound ball, 10 ft target

Sumo deadlift high-pull, Sandbags

Box Jump, 20″ box on Bench

Push-press, Cinder Blocks or Sandbags

Row (modified, because we don’t have a rowing machine… yet) Band-Squat-Row

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break before repeating. On call of “rotate”, the PAX move to next station immediately.

Thang 2:  We moseyed over to the football fields and met up with the WarTowne PAX for some “Ultimate Football.”  Lots of running, catching, sprinting, laughing, good times had by all!

COT:

Praises to the Sky Q, prayers for healing for Sharapova’s M (Amy) and Father (Bob).  Prayers for a good weekend for Gepetto’s 5K and prayers for all F3 bros to become stronger Servant Leaders!