Back Blast 09.01.2018

QIC: Ball Bearing

PAX: Mariah, Bo Schembechler, Hack, Steak, Wildebeest, Grovetucky, Francis

What happens when you post a kind of vague message offering an alternative to the usually run heavy workouts at the Van before anyone has posted a plan? Your alternative becomes the plan and you realize on the way that you accidentally Q’d yourself .

The thang: Did some warm-ups and stretching in the parking lot with some SSH’s, cotton pickers, good mornings, Teach, downward dogs and more.

Took a short walk to the picnic shelter and gave the breakdown of movements for the morning. It was supposed to be 4 minute tabata rounds of various movments with a kettlebell, or block or 70lb sand bag if you’re well rested and paying penance like Bo, for 20 second rounds with 10 second rests. What it turned into was 8 rounds of 20 second movement and 10 second rest. (Gotta work a little more on figuring out the timer app.)

Did: Deadlifts, Rows, Goblet Squats, Curl to Press, Tricep extensions, Elf on the Shelf and American Hammers.

Walked back to parking lot and finished with a round of Kettlebell swings and a short round of Mary’s before the COT.

Having a bum knee right now is tough, but trying to stay in the habit of getting up and out of the house in the morning is good for me. I’ve come a long way from when I first started coming to F3 and last year never thought I’d be in a place where I just accidentally pick up a Q. It’s a great ride and if you’re reading this, but aren’t coming out then I’m going to encourage you too. Even if you just want to follow for a while you’ll find that you can lead and the men in this Pax are very forgiving and eager to help you grow.

-Ball Bearing

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