BackBlast 8/31/24 Lights Out Pre Manniversary Perfect Perfect Perfect Blowout!!

WARMUP

Light pole Lap

Bean Pickers,

Windmills

SSH

Perfect Sqauts

Perfect Merkins

Arm Circle Complex

Light pole lap

The Thang

In dumpster lot we did the following.

All the Negative movements were 3 or 5 count depending on exercise

Perfect Perfect Perfect Curls 10 civilian count

Perfect Perfect Perfect Chest Press 10 civilian count

Perfect Perfect Perfect Shoulder Press 10 civilian count

Perfect Perfect Perfect Skull Crusher 10 civilian count

Head to Mos 7

Partner up for Dora

Timer was run to back Entrance and Back

Team reps were a repeat of the Perfect Perfect Perfect exercises above

100 Chest Press

100 Curls

100 Shoulder Press

100 Skull Crushers

Mosey to Pull Up Bars

Same Partners we did the following

5 sets of 5 Pull-ups

Partner did Amrap Merkins

Mosey Back to Mos 7

Timer Run to second Light pole and back due to time

We did

50 Perfect Perfect Perfect Squats

100 Perfect Merkins

100 American Hammers

Mosey to Flag

Mary

None!!

Moleskin

Men all I can say is WOW 7 years almost in the books and man time flies especially when you are Old!!I appreciate each and every one of you Brothers for all the encouragement and push for me to get to where I am. I am going to single out a couple of you who have given me that push to continue to grow in all aspects of F3. Scarecrow you have become a very good friend who I know i can lean on and I appreciate all you continue to do for me and this Group. HHH for all the crap you give me in good fun You are the brother I wish I had when i was younger. Al Gore and The Mick you studs continue to impress me and others your words of encouragement means a lot to this group. Pacrat you continue to impress us all with all your downrange posts and personally you have come to my rescue more than once.. The rest of you mean so much to me keep giving this away as men we all could use this group.. Lastly Heisenberg you are an inspiration to everyone on your Transformation you started 8 months before F3 and now 1 year under your belt which is a lot smaller now keep it up!!!

God Bless You All!!!

For Now

Lights Out