by Waterboy | Jun 20, 2023 | Back Blasts
Was another hot steamy day at F3 Nature Coast! The group gathered was all veterans….LET’S GET AFTER IT! Warm up – Butt Kicks, Walking Lunges, Karaoke (each side) Back peddle, Skip, Shuffle and Sprint The Thang: 4 Corners – set of 4 Corner 1 =...
by Waterboy | May 24, 2023 | Back Blasts
Rise and grind. It’s Hump Day! That was our special guest’s words of wisdom this morning. Thank you gator Dan for sharing! Warm up: 15 x Tempo Squats, 15x Mountain Climbers, 15 x Imperial Walkers, Plank circuit, DBA Thrusters, 15 x Flutter Kicks and 10 Burpees...
by Waterboy | May 22, 2023 | Back Blasts
“Your talent determines what you can do. Your motivation determines how much you are willing to do. Your attitude determines how well you do it.” —Lou Holtz Warm Up: Mosey, 15 x SSH, 15 x tappy tap, tap, 15 x merkins OYO, 15 x DBA thrusters, plank calf stretches The...
by Waterboy | May 18, 2023 | Back Blasts
Beautiful Wednesday morning. I was anticipating a good number of PAX to join the fun. That didn’t happen, but old trusty Lunch Break made his presence known. Warm-up 15 X SSH, 15 X tappy tap tap, 15 X tempo Squats, 15 X flutter kicks, 15 X DBA thrusters, 15 x...
by Waterboy | Apr 11, 2023 | Back Blasts
Something about this morning had the Q feeling a little frisky and awnry. It must of been that I was up at 4AM or it could of possibly been the beautiful weather. None the less it was a great morning to get with all the brother of F3 Nature Coast for brutal beat down!...
