F3 Backblast - 01 NOV 2025

ENVIRONMENT: 40F, clear with a beautiful sunrise!

PAX: Patch, Skillet, Cancel

Q was mostly Cancel but also by committee

The accuracy of this document is to definitely up for debate

WARMARAMMA:

Neck circles 

Ra's

Grass grabbers

Hallelujahs

THE THANG: 

Jog to Cannon

Burpees

Seal claps

Lt Dan's to the light post

Muricans

Jog to pavilion

Hack squat 

Table rows

Jog to playground

Pull ups 

Step ups

Hanging rows

Wall sit

Motivator

Flexed arm hang

Crunchy frog

Post-workout donuts at Clarks

Next workout:

Monday

0600 Bonus Ruck 

0630 Beatdown

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