Tag: Flintstone

Backblast 1.11.2020

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3 pax enjoyed unseasonably warm weather and conquered the beat down.

warmup

15 IC WINDMILLS

15 IC SSH

15 IC Toy Soldiers

15 IC imperial Walker

Mosey

The Thang W.A.S.H. Rinse Repeat

W- werkins 25 IC

A- American Hammer 50 IC

S- step ups 75 IC

H- hip thrusters 100 IC

Mosey

Repeat the W.A.S.H.

MARY

10 snow angels IC

General stretching

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Backblast for 12.7.2020

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We had two pax show up an early morning bestdown

Warmup

20 IC windmills

20 IC SSH

The thang

Round 1 Mosey

10 IC MERKINS

15 IC air squats

15 IC LBCS

Round 2 mosey

15 IC inclined Merkins

20 IC brick squat

20 IC LBCs

Repeat round 2 two more times

Mary

Snow angels

Freddy Mercury

Dying cockroach

Basic stretching

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Christmas Eve Backblast 12.24.2019

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We had 5 pax come out and celebrate in style. It's great to see your F3 pax family come in for a beatdown.
Warmup mosey
12 IC WINDMILLS
12 IC SSH
12 IC LBCS
12 IC (6 per side) brick arm Circles

The 12 days off Christmas:
"Day" one: 12 IC jump squats
"Day" two: motivator (down from 12)
"Day" three: 12 IC MERKINS
"Day" for: 12 IC overhead press with bricks
"Day" five: 10 oyo burpees
"Day" six: 12 IC dolly/ rosalita alternating 
"Day" seven: 12 IC mtn climber
"Day" eight: 12 IC WWI with bricks
"Day" nine: 12 IC brick squat
"Day" ten: 12 IC bent over row with bricks
"Day" eleven: 12 IC plank jacks
"Day" twelve: 12 IC snow angels with bricks

Mary
Mosey
ABC of abs
12 IC Freddy Mercury
12 IC dying cockroach
Arms across stretch 30 sec/ side
Arms behind stretch 30 sec/ side
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Blackblast 12.17.2019

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Two (Flintstone and Rocky [from Kansas City])pax for a "warm" and wet WO
Warmup: mosey
15 IC SSH
20 imperial walkers
Mosey
The THANG
15 IC MERKINS
15 AIR SQUATS
1 MIN WALL SIT
15 IC LBCS
10 IC MERKINS
10 IC AIR SQUATS
1 MIN WALL SIT
10 IC LBC
5 IC TEMPO MERKINS
5 IC TEMPO SQUATS
1 MIN WALL SIT
5 IC LBCS
MOSEY
10 IC MERKINS
10 IC SQUATS
1 MIN WALL SIT
10 IC LBS
5 IC TEMPO MERKINS
5 IC TEMPO SQUATS
1 MIN WALL SIT
5 IC TEMPO LBCS
MARY
ABC OF ABS
20 FREDDY MERCURY
5 ARM CIRCLES IC

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Backblast 11.21.2019

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Three PAX joined together for a game of blackjack. Here's what happened 
Warmup:
SSH 15 IC
Shoulder stretch 30 sec per side
Mosey
The Game:
American Hammer 20 IC
Merkins 16 IC
Arm Circles 25 IC in each direction
SSH 25 IC
Squat 12 IC
Shoulder Tap 25 IC
Dip 25 IC
Monkey Humper 19 IC
60m Karaoke
Low Plank 60 sec
Rosalita 18 IC
Inclined Merkins 13 IC
60m Backward Lunge walk
Sprint back to shovel flag

No Mary
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Backblast 11.19.19

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2 pax posted on this warm mid November 

Warm up:
MOSEY .5 MI
IST 15 ICSSH 15 IC

THE THANG
MERKINS 15 IC
SQUAT 15 IC
LBC 15 IC
PULLUP 15 OYO
MOSEY WITH HIGH KNEES ON THE STAIRS
MERKINS 10 IC
SQUATS 10 IC
LBC 10 IC
HANGING ROWS 10 OYO
MOSEY WITH HIGH KNEES ON THE STAIRS
TEMPO MERKINS 5 IC
TEMPO SQUATS 5 IC
TEMPO LBC 5 IC
HANGING ROWS 5 OYO
MOSEY WITH HIGH KNEES ON THE STAIRS

MARY 
ABC ABS
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