March 21, 2019

R.O.C.K.in’ at the B Hall! 🎸🎢🀘

THE SCENE: Kinda chilly, but not rilly! (sic)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Stretching OYO

SSH IC x 20

Imperial Walkers IC x 10

Hillbillies IC x 10

Daisy Pickers IC x 10

Finkle Swings

More stretching OYO

THA-THANG:

R.O.C.K.  – “These go to 11”

  • R.un
  • 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)

Thunderstruck

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.

MARY:
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.
MOLESKIN:
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.
ANNOUNCEMENTS:
None