R.O.C.K.in’ at the B Hall! 🎸🎶🤘
THE SCENE: Kinda chilly, but not rilly! (sic)
F3 WELCOME & DISCLAIMER
SSH IC x 20
Imperial Walkers IC x 10
Hillbillies IC x 10
Daisy Pickers IC x 10
More stretching OYO
R.O.C.K. – “These go to 11”
- O.verhead Claps
- C.rab Walk
- K.raken Burpees (burpee that is performed with 3 hand-release Merkins at the bottom)
All done in the typical “11s” style, starting with 1 Overhead Clap and 10 Kraken Burpees on to 2 Overhead claps, 9 Kraken burpees, etc. until reaching 10 overhead claps and 1 Kraken Burpee. Running one direction across designated portion of the parking lot and crab walking back.
All fueled by some of my favorite rock songs inspired by F3 namesake Dewey Finn (School of Rock)
Played “Thunderstruck” by ACDC. PAX completed 1 standard Merkin for every “thunder!” that was heard in the song (There’s a lot). Planked during the rest of the song.
Box Cutters IC x 20
5 Big Boy Situps OYO
Flutter Kicks IC X 10
LOLs IC – 10 Ls, 10 Os on both side
American Hammer for 15 secs
COUNT-OFF & NAME-O-RAMA
3 PAX – Bookworm, Toms, Dewey (QIC)
CIRCLE OF TRUST/BOM:
We all have “noise” in our life to drown out much need silence. Take time to be silent and listen to the Creator’s voice.
Shoutout to the Exicon for the Kraken Burpees and Thunderstruck routine! Also, my arms are basically useless now after this workout. I had to write this BackBlast via dictation.