Point BackBlast – Breakfast Earned!

With visions of Hanz and Franz fresh on our minds (thank you Plan B!), and a desire to get better, a Pax of 12 posted this morning for today’s version of The Point.  With no FNGs, the Welcome and Mission Statement was given and we proceeded with:

WARM-O-RAMA

  • 5 Burpees OYO
  • Down Dog/Up Dog/Down Dog/Up Dog
  • 5 Burpees OYO

Mosey to front of Convention Center for:

THE THANG

  • Aiken Legs (20 each of Squats, Box Jumps, Lunges, Split Jacks)
  • Walk The Plank (Hold Derkin Plank on Brick Wall and move from one end to other), Stop at bench for 10x Tricep Dips, Continue with Walk the Plank until end of wall is reached
  • Heel Touches 20x 4ct. IC
  • Remain on 6 for Air Presses 15x 4ct. IC
  • In & Outs 10x 4ct. IC
  • Walk The Plank in opposite direction, stop at bench for 10x Tricep Dips, continue until end of wall is reached
  • Heel Touches 20x 4ct. IC
  • Remain on 6 for Air Presses 15x 4ct. IC
  • In & Outs 10x 4ct. IC
  • Aiken Legs

Transition to Brick Wall at corner of East Front & South Front for:

  • Indian Plank (Pax does Derkin Plank with first PAX in line performing a single Derkin then move to other end of line to resume Derkin Plank.  All Pax follow suit until entire length of wall is covered.)
  • Repeat Indian Plank in reverse direction

Mosey to rear of Convention Center for:

  • Pole Dancer OYO 10x single count with alternating shoulders. (Several of the PAX went with a 2x count and earned coveted bonus points for the day)
  • Prison Cell Merkin Burpees (PCMBs) OYO 5x
  • Pole Dancer OYO 10x single count with alternating shoulders
  • PCMBs OYO 5x

Mosey under bridge to wall.  Acolyte picked up a large piece of rip-rap for:

  • People’s Chair with Overhead Press using rip-rap 10x and pass down line
  • People’s Chair with Chest Press Out using rip-rap 10x and pass down line
  • BTTW down line with 10 count per PAX

Transition to grassy area in front of wall (no spurs in the grass here) for:

MARY

  • Makhtar N’Diayes 10x 4ct. IC
  • American Hammers 10x 4ct. IC
  • Heel Touches 10x 4ct. IC
  • Knuckle Ranger Plank in down position – hold until sufficient groaning – between 45 – 60 seconds

COT for Name-O-Rama, Announcements & Prayer

Sign up for Sasquatch. Check F3ENC website for details.

Bring an FNG or two.  Also, sign up to Q (or Co-Q) in July.

Thank you for the opportunity to lead today.  Tremendous work put forth by the PAX.  In addition to the Legs, Chest & Shoulders (Oh my!), we tested our core with the variety of planks and ab-focused exercises.  Great effort and strong turnout for breakfast at Pete & Nikki’s with 7 PAX in attendance.

Bitcoin out!

Leave a Reply

Your email address will not be published.