“Your Q is not complete until you write a backblast.”

Our 1st F Q is cracking down on backblasts… and YHC has put this one off for a week.  One week late is better than never.

L Train hit up YHC late Monday night to lead some Broga and Miles at Bushwood. Always happy to oblige some deep muscle therapy.

Started the BC off with our usual disclaimer + the five core principles of F3. Then we moseyed away from the music and warmth of UHAUL.

Circuit 1: Broga

15 min Yoga Flow after 1 mile warmup

Deep stretch positions including runners pose, lizard pose, modified pigeon, chair (w/prayer twist), etc. The PAX were not pleased to be done.

Finish off with 5 dead hang pull ups.

Circuit 2: Deep Burn

Mosey back up the hill and across Whites Rd to Forest Creek Middle bus loop.

Plank in wait for the six.

Low Slow Squats x 20

60 Second Al Gore Hold at end of 20th squat.

20 Squat pulses to finish.

Lunges x 10

60 Second Hold at end of last lunge

10 Lunge Pulses to finish.

Flap Jack to the other side.

Mosey back to COT for a little bit of Mary to finish off.

Apparently the boys at Snake Pit likes to listen to “Everybody Hurts” by R.E.M. on repeat. You do you, UHAUL.

‘Twas a good time at Bushwood. L Train – thank you for asking YHC to lead.

Punch List out.