Backblast: The Copperhead Special
Date: Saturday, 1/25/23
AO: #ao_tar_pit
PAX: @Jolly @Shiplap @Panhandle @wet burrito @Pool Boy @SAGA @Da Vinci @Tortuga @Big Mac @Bo-Peep @Katniss
FNGs: 0
Q: @Jolly
Total: 11
WOR: SSHs, ic, x20; arm circles and Michael Phelps oyo, picking daisies, 5 @T-bone burpees
Thang 1:
We dropped our coupons off at the spa and then did a lap around the school. We stopped at each staircase and did 5 burpees. In an effort to not injure ourselves we did not go up and down the stairs in the snow. By my count (sketchy at best) there are 11 staircases for a total of 55 burpees.
Thang 2:
We returned to the spa and circled up for some Copperhead exercises. Slow, in cadence, full range of motion reps.
Round 1:
10 Bent over rows
10 Squats
10 Curls
10 Overhead presses
10 Triceps extensions
After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.
Round 2:
10 Big boy situps
10 Coupon merkins (led by @Shiplap)
10 leg lifts while holding coupon
10 Calf raises
10 Lunges (5 each leg)
After completing those 5 exercises we went down the hill did 10 burpees ran back up the hill and did 10 more burpees.
Round 3: repeat of round 1 followed by 5 burpees at the bottom and 5 burpees at the top.
Round 4: repeat of round 2 and then back to the flag.
Unofficial burpee count: 5 + 55 + 20 +20 +10 = 110
Moleskin: It’s easy to become complacent in life and just go through the motions. Finds ways to challenge yourself whether it’s home life, work life or F3 life!
Prayer: Baby Ivy finally getting to go home. @Da Vinci’s friend.
F3 Wheaton 