Commitment Backblast

Commitment Backblast

DISCS

WARM-UP

* Mosey to Nesbitt Park Circle

* Rocking night clubs * 20 Side Straddle Hops * 20 Imperial Walkers *Plank Position – Calf Stretches

THE THANG

* Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile

* Everyone grabs a lifting rock followed by partner exercise: P1 exercising / P2 running:

400 cumulative reps 4 exercises:

* 100 curls

* 100 overhead triceps

* 100 overhead press

* 100 chest press

* Put rocks back & mosey to Front of Kensington School – Partner exercise: P1 exercising / P2 running.

400 cumulative reps 4 exercises:

* 100 LBC,

* 100 Heels to Heaven,

* 100 Forward Lunges (2 is 1),

* 100 Squats.

* Mosey to Back of Kensington School 4 Corners – Burpees in the center, exercises in each corner:

(25) Bobby Hurleys / 3 Burpees

(25) Jump Squats / 3 Burpees

(25) Freddie Mercuries / 3 Burpees

(25) Speed Skaters (2 is 1) / 3 Burpees

Then Finished with 3 Burpees

* Mosey back to COT for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.

MOLESKIN

10 Pax at COT (2 Runners – Hollywood & Kid Rock, 2 Mashers – Popeye & Riddler, & 6 Boot Camp – Chainsaw, Demascus, Turnbuckle, Dead Head, Fuse Box & Ghosted)

Chainsaw – as always a beast during the partner exercises.

Turnbuckle – is getting faster, stronger, and refuses to take any shortcuts – your determination and grit are to be admired.

Demascus – minus the banter about his Patriots, pushed himself and is focused on getting back to the head of the pack and well on his was despite his injured feet.

Dead Head – great workout and congratulations on accepting your first VQ next week at Commitment, having only been with F3 a few weeks!

Fuse Box (a.k.a. Steve;-) – a gazelle in training…getting faster, stronger and funnier each workout I get to know you. Thank you for your tireless servant leadership by example, support, and dedication to your F3 brothers.

ANNOUNCEMENTS

• June 19 – Blood Drive 9am-1:30pm – Five Stones Church