# F3 BACKBLAST — SWOLEFEST
**October 12, 2026**

### WARM-O-RAMA
– Abe Vigodas x 10
– Grass Grabbers x 10
– Mountain Man Poopers x 10
– Imperial Walkers x 10
– SSH x 15
– Mosey around the statues

### THE THANG — TABATA
**30 seconds of work / 15 seconds of rest. 3 rounds of each circuit.**

**ROUND 1 (0:00–9:00)**
1. WW3 Sit-Ups
2. LBCs
3. Curls
4. Reverse Snow Angels

**ROUND 2 (9:00–18:00)**
1. Derkins
2. Step-Ups
3. Dips
4. Halo Squats

**ROUND 3 (18:00–27:00)**
1. Inch Worm Merkins
2. Hillbillies w/ Block
3. V-Ups w/ Block
4. Monkey Humpers

### FINISHER
– Burpees with a Block x 10

### CIRCLE OF TRUST (COT)

+1