The BackBlast:
Conditions
Humid.
F3 Disclaimer
- I am not a professional
- You are participating at your own risk
- You are responsible for your own well being
- You are here voluntarily, and you are not paying to be here
- Know your limits and do the best you can
Warmarama
Mosey to bleachers.
The Thang
Snakemosey up/down bleachers and then pickup track and loop around back to bleacher. Times 2.
Repeat same thing except this time incorporating a near-sprint on the straight opposite bleacher mosey. Times 2.
Wall sit 30 seconds. One legged wall sit each side 30 seconds.
Repeat same and this time incorporating carioca on straight.
Balls to the wall times 5 OYO (holding at top) just before bleacher and then continue the bleacher loop.
Repeat wall sit with one legged 30 seconds each for a total of 1.5 minutes.
Repeat same and carioca facing opposite direction.
Balls to the wall times 5 OYO (holding at top) just before bleacher and then continue the bleacher loop.
15 dips IC on railing with feet level with hands.
Mosey/backwards mosey to flag.
Hold plank, 4 merkins IC, hold low plank and dolphin.
TIME.
COT
All the believers were one in heart and mind. No one claimed that any of their possessions was there own, but they shared everything they had (Acts 4:32).
Prayers for Nuke and M as they both recovery and heal.
Announcements
- Leadership Zoom Wednesday, September 6th @ 2000
- Labor Day Convergence September 4 @ Funny Farm 0700
- Convergence in November for 7th anniversary F3 Hampton Roads?
Moleskin
Pilates is good after F3. Balls to the wall is a total body workout.