The BackBlast:

Intro:

Quick last minute Q pick-up to avoid M2M’s giant blocks. Cold day, good day to warm up fast and end with a sweat.

Warm-o-Rama:

short mosey to the corner of the vineyard world.

25 SSH IC

10 MP IC

10 Merkins IC

The Thang:

Mosey to what is the medium size hill at Vineyard compared to the wrath, however, still larger than the hills at most AO’s.

11’s on the hill: 1 big boi at bottom, run to top for 10 burpees, back down to 2 big bois and up the hill for 9 burpees and so on.

Mosey to the back of school where PAX have option of grass or cement on their ass while we burn out the core for a little Ab’s and Calves (so say it Tiny Tat). Hurricane hoedown (three variations of 30 flutter kicks IC ) , 50 calf raises on curb, 20 reverse crunches IC, 20 twisted MC’s IC, 20 Freddy mercury’s IC, 25 calf raises, 30 big boi sit-ups, 25 calf raises, Oblique crunches 20 each side, railroad planks (elbow plank in a row while one PAX hops over each plank).

Mosey to top of parking lot for some crawl, walk, run, skip: bear crawl to light pole, crawl bear back, lunge walk to pole and back, run to pole, reverse run back, mario bro skip to pole and back. Partial rinse & repeat just enough time left on the clock to complete second round of the walk and the run.

COT:

discussed gratitude for life, and to not let ourselves be consumed by problems and tough times. “When things are good a molehill looks like a mountain” commented Silverado on the subject.

Naked Man Moleskin:

-11’s with compound movement like burpees on that hill are tough; I remember partaking in this routine back when I started F3  and posting at vineyard when Tiny Tat would Q 11’s on this hill. I wanted to re-visit to see how I would fare now, and knew it would be a good burner for everyone. Well I performed better, meaning I didn’t throw up in my mouth like I use to but still hard for sure.

-Vineyard is great location to for my crawl, walk run, skip routine (still working on a more creative name). Nice slope in the parking allowing for an incline on every method of travel. Good distance to that pole too.

-PAX were fearless as expected