Block Day at the Bone Yard!

by | Mar 27, 2021 | Back Blasts

QIC: Waterboy
PAX POSTED: Grouper, Belding, Flat Tire, Miley, Cheesehead, Chowdah, Hitchhiker, No-See-Um, Nancy, Smokey, Haka, Vanellope, DBA, Bison, Maestro, Jacket, FNG - Billboard.
19 PAX came out on a beautiful Saturday morning to get a good beat-down at the Bone Yard and more importantly get reacquainted with their cinder blocks!
Warm Up – Waterboy is still working on the trickiest part of leading a beat down! “Calling the Cadence in the F3 style” Don’t worry fellas my wife has been trying to get me on cadence on the beat for years.
SSH – To the song Danger Zone (Kenny Loggins) and perform squat every time you hear “Danger Zone” 3.5 min song.
10 – Windmill
10 – Frankenstein
15 – Squats
15 – Merkins
5 – Burpees
(Rinsed and repeated 4x)
5 burpees
10 Yard – Murder Bunnies
10 Yard – Bear crawl
15 Squats
10 Yard – Sprint
25 LBC’s
10 Yard – Crab Walk
15 Merkins
10 Yard – Side Bear Crawl
45 Second Crow Stand
5 Burpees
4 sets – 10 reps each 
Cinder Swing
Lateral Step (Hard way)
Lateral twist press (ten reps each side)
Bent over rows
4 sets – 10 reps each (ARMS)
Bicep curl
Forearm curls with 5 burpees between sets
1 set – 10 reps each (ABS)
Dead Bug
Reverse Crunch
Heel Taps
Thanks No-See-UM on clock management. Went fast today and we ran out time to complete our ab routine.
I know there were a few more burpee stops along the way, thank you to Belding for keeping count and confirming the achievement of the 100 burpees. Welcome and nice job to FNG Billboard, visiting F3 members Maestro and Jacket from Macon, GA.
C.O.T – Finished with a prayer asking for strength and courage to dominate each day!