The BackBlast:

Intro: The Big Game

Warm-o-rama

Missy to the football field

SSH IN cadence 15

Weed picker  10

Sun God OYO

Micheal Phelps OYO

Copper head Merkins 5

The Thang:

4 Quarter Pounders Back to Back to Back  to Back

each quarter Sprint 25 yds – 25 reps – Backpedal to goal line

sprint 50 yds – 50 reps – Backpedal

sprint 75 yds 75 reps backpedal

sprint 100 100 reps backpedal

1st quarter 25 Merkins 50 squats 75 Mountain climbers 100 SSH

2nd Quarter 25mike Tyson 50 Bonnie Blair 75 shoulder presses 100 LBC

halftime — mosey lap

3rd quarter  25 American Hammer 4x 50 BBSU 75 Monkey Humpers 100 Overhead claps

4th quarter  25 burpees 50 shoulder taps 2x 75 pickle pointers  100  SSH

Overtime

Quarterback Challenge

PAX hold plank  PAX 1 throws football   Over 40 3 Burpees   Under 40yds 6 burpees  PAX 2 sprints to get ball   Down the line  Longest Throw keeps the nerf vortex

Mosey to flag Mary to finish

COT:

Papa John family member had stroke

Prayers for sharapova & family

reminder that harsh words stir anger and kind words quell wrath

Choose to make a positive impact

Naked Man Moleskin:

Always amazed at how far we push one another.  Truly better man, better leader, better father, better friend, better husband due to F3.   Followed up work out with a service project lead by JB.  Feeling wiped out, completely blessed and content.