Backblast! 10-1

AO: Kblasts
Q: Dumbledore (Dave Monaco)
PAX: Curves (Aaron Stork), Elton (Tim), Dumbledore (Dave Monaco), Turnover (Brandon Carter), Rio (Andrew DiGiovanni), Tube Top (Matt Boretti), Rosco P (Rich O’Donnell), Bean Counter (Coleman B.), Melamine (Chad), Deductible(Jordan) , Spit Valve (Geoff), Uggs (Brandon Bitner), Bell Curve Bill Nye
FNGs: None
Count: 14

WARMUP:

Side straddle hop
Fugazi arm circle
Helicopter
Walk out Calf stretch
Reach right and left
Willie Mays Hays

THE THANG:

Pax did a October 1 – Yoda inspired workout today, getting the heart rate up but not too much before IronPax on Thursday.

Started with a long Mosey warm up around school

Came to the Base of Parking Lot

Did a OYO 10-1 circuit

Pax ran to other side of parking lot and back then performed 10 reps of three exercises

• Peter Parker’s
• V-ups
• Squat twists, every left is one

We completed this down to one rep

Pax took a mosey to the blocks.

We did a circuit of 30 cardio reps followed by three exercises on the blocks. OYO

First round: 30 mountain climbers between each set of

• 10 derkins

• 10 squat sit jumps

• 10 dips

Second round replace mountain climbers with plank knee to elbows (same block exercises)

Third round, with plank jack thrusters (15, 10, 5)

Pax took a mosey to the back playground

1/2 the Pax did 15 pull ups and 30 Marys of their choice in order of their choosing

Other half of Pax did 3 sprints on the mini track jogging back after each

Pax gathered at the second wall for a 30 second wall sit (3x) with a walk out to plank after each

Pax took a mosey to circle for some broga

MARY: none
ANNOUNCEMENTS:

Oct 19 road clean up
M event at Zinc Oct 25

COT: Bill Nye and Pawnee family members, citizens of western NC