Jacked Up

by | Jan 28, 2020 | Back Blasts

QIC: Vanellope
PAX POSTED: Apnea, DBA, Endo, Flat Tire, Grouper, Haka, Miley, No-see-um, Vanellope

YHC arrived a little early this morning to get the stations set up. Eager to get started after being DR through the weekend YHC found a good warm up routine to share with the PAX. 9 Pax showed for a cooler but nice morning at the Ranch.


Warm UP



  • IC 50 Jumping Jacks (SSH)
  • IC 40 Seal Jacks
  • IC 30 Plank Jacks
  • OYO 20 Split Jacks

-Mosey to Playground

-11’s- PULL UP’S/ DIPS

-Mosey to BB Courts


STATIONS: :45 Seconds on….:25 Seconds rest

  1.  Coupon Thrusters
  2. Merkins
  3. American Hammer w/ Coupon
  4. Squats
  5. Lunges w/ Coupon
  6. Burpees
  7. Coupon Curls
  8. SSH
  9. Big Boy Sit Ups
  10. Run lap around dog/tennis park under 2 minutes

Rinse/Repeat X1


BASKETBALL (in honor of the late Kobe Bryant)

Team 1

Endo…DBA…Haka…Flat Tire…Grouper

Team 2


Instructions: Each Pax for each team gets 1 shot from the 3pt line…Make it other team does  (10 Burpees/ 20 Split Jacks)/Your team does (5 Burpees/10 Split Jacks) and vice versa

Long story short we did A LOT of Burpees and Split Jacks…..And only 1 Pax made it, Congrats HAKA on the nice shot (the one who cant even make a bag in corn hole LOL)





  • Prayers for all those involved in the fatal helicopter crash in California
  • Prayers for all those who need help
  • And just Thankful for everyday we are blessed with Family/Friends/ and the guys here at F3 Lutz


  • YHC wanted to change things up a little and include some Fun at the end of the workout. But Fun at F3 Lutz always included a little bit of pain 😉
  • Star Course Feb. 8th, still time to sign up