The BackBlast:

Warm-o-Rama:

SSHs, WeedPickers, Imperial Walkers, CopperHead Squats, Michael Phelps, SunGods

The Thang:

50 Seconds work/10 seconds break/2 Rounds
High Knees
Imperial Squatters (one leg)
Imperial Squatters (other leg)
Backward Lunge (one leg)
Backwards Lungs (other leg)
Monkey Humpers
Forward Lunge (one leg)
Forward Lunge (other leg)
SSHs
Repeato

Mucho Chesto – 10 reps each/2 rounds
Merkins /Wide Merkin /Diamonds/Stagger Merkin Left/Stagger Merkin Right/Rest

Groups of 2

While Group 1 and 2 work, Group 3 and 4 AMRAP

Group 1 Push Press 20X then Shoulder to Shoulder – Sandbag
Group 2 Curls 20X then Tricep Extensions – Cinder block
Group Pull Ups – AMRAP
Hold 6 Inches – Until Finish with Reps

Finished with some Mary at the flag

COT:

Hurley was the 6th man, CONGRATS on getting his real estate license!  Prayers for all the men and the intentions they brought forth.

Naked Man Moleskin:

Had another great morning with the men of F3!  Always great when my man Sharapova shows up.  Glad “Respect” Rembrandt chose the Shed this morning, guess it’s my music choice.  Got to make Dufresne work harder so he stops all that mumble chatter.  Criss Cross was born in 1996… WHAT?!?  Hurley is a good man that is diving into F3 especially the 3rd F!  Short Circuit likes to push through the pain and has been posting like a crazy man lately.  Dump Truck was very proud of the dance he DJ’d at last night, which is the beginning of a career change maybe.  Mall Cop loves both kinds of music… country and western.