Backblast! Just a day at the spa
DATE: 2025-02-18
AO: #ao_tar_pit
Q: @Big Mac
PAX: @Panhandle @Tortuga @Jolly @DQ
FNGs: None
COUNT: 5
Conditions: -7 degrees at beginning of workoutWOR: EMOM SSH x 35, Burpees x 8 (5 rounds)
Arm Circles,
Good MorningsThe Thang: Mosey to the SPA
Adapted from:https://f3churham.com/the-complete-f3-workout/
15 Minutes Upper Body
Merkins x 40
Coupon Swings x 40
Curls x 40
OHP x 40
Skull Crushers x 40
Shoulder Taps x 40 (2 is 1)
Repeat at 20 reps, 10 reps, 5 repsCardio 9 minutes
SSH – 45 seconds
Mountain Climbers – 45 seconds
SSH 45 Seconds
Blockees 45 seconds
Repeat 3 timesLower Body – 15 minutes
Low Jacks x40
Goblet Squats x40
Lunges with Coupon x 40
Calf Raises with Coupon x 40
Weighted Wall Sit x 40 secondsReduce to 20, 10 and 5 each round, except wall sit is always 40 secondsMary – 9 minutes
Moleskine: A lot of people seem to have problems with the college at the moment, from social media everyone seems like an enemy, but I know many of them as friends or as great students. Proximity breeds empathy, reach out to someone and you might find common ground.
F3 Wheaton 