The Point – Body Blast

  • When: 05/10/2019
  • QIC: Faulkner
  • The Pax: Black Dog, Blue Hawaiian, Bubble Guts, Butterball, Cuddy, Double Dipper, Flank Steak, Gander, Lil Wayne, McRib, Morning, Peeping Tom, Plan B, Sandbagger, Stye

16 PAX met up at the gazebo for the last time this summer (yoga invasion).  Great morning to enjoy all that F3 has to offer.  We rolled out with a Blue Hawaiian lap around the park then;


  • Side Shuffles x 1
  • High Knees x 1
  • Skaters x 1
  • Sprints x 1
  • Frankenstein x 1
  • Kick Backs x 10, IC 1 CT


  • Cross Toe Touch – Seated Alternate L / R cross body 25 EA OYO
  • 10 Count
  • Seated V Ups – 20 EA OYO (Hands behind on ground, bring knees to chest)
  • 10 Count
  • Repeat x 5
  • Run Lap (Engage core entire lap)


2 lines of cones approximately 30 yds apart, Partner up, Each pair picks up a sandbag

  • P1 Wood Chop (Kneeling) w/ Sand Bag 10 Ea Side, P2 Circle pushups. Repeat x 2
  • P1 Overhead Press w/ Sand Bag 20 Ea., P2 Carolina Dry Docks. Repeat x 2
  • P1 Tricep Extensions w/ Sand Bag 15 Ea., P2 Ranger Merkins. Repeat x 2
  • P1 Curl w/ Sandbag 15 Ea., P2 Diamond Merkins Repeat x 2

Run Lap, P1 / P2 Line up at opposite ends of cones

  • P1 Squat w/ Sand Bag 15 Ea., P2 Plank suicide w/ alt leg up. Switch sprint to opposite side Repeat. Sprint back, x 2 Rounds
  • P1 Sandbag lunges w/ twist 15 Ea., P2 Plank walk out and back (Burpee). Switch sprint to opposite side. Repeat. Sprint Back, x 2 Rounds
  • P1 Sandbag dead lifts 15 Ea., P2 Superman’s Switch sprint to opposite side. Repeat. Sprint back., X 2 Rounds


  • Captain Thors (1 sit up 4 American Hammers) 10 total
  • Clap Sit Ups (Sit up) Clap with hands behind knee leg, alternate other let, clap behind knee, alternate
  • Cobra Stretch
  • Left side knee to side stretch
  • Right knee to side stretch


F3 Launch in Jacksonville next weekend 05/18, Time at Town Commons in Jville is 0700, Clown cars leaving from NBHS parking lot 0600 or you can go directly.  Oz is the Q.  Come on out and support our brothers in Jville.  Duece has the point so drop him a text and let him know whether or not you are meeting in NB or Jville. 252.617.7530

Closed in Prayer

Thanks again y’all da best. Enjoy your weekend and have a great day!


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