Backblast! Billy :goat: Goat’s 5th Year F3 Anniversary

AO: Edm
Q: Rio (Andrew DiGiovanni)
PAX: Turnover (Brandon Carter), Tube Top (Matt Boretti), Rio (Andrew DiGiovanni), Money Pit (Blake Anderson), Gilmore (Jim T), Deductible(Jordan) , Elton (Tim), Rosco P (Rich O’Donnell), Thingamabob (Ariel)
FNGs: None
Count: 9

WARMUP: Standard Rio. 10 SSH, 7 Good AM’s, 10 Imperial Walkers.

THE THANG: billygoat tapped me in to Q around 10:00 PM last night. I happily accepted & put together a lighter running, more movement intense program hopefully worthy of anniversary. I even have a prepared “5 Year” playlist handy, just for such an occasion.

Mosey down to Falls of Neuse bridge, where we crossed the river several times completing a set of 5’s- Merkins & Star Jumps.
Slow mosey to the top of the Dam, climbed the short wall to select stationary rocks.
We did three full rounds of circuit training. Three minutes strength, two minutes cardio, one minute abs. Round four was more like 2, 1, 1.

Round One: 25 Static Lunges with Curls. 15 Reverse lunges with straight arm lifts. Repeat.

30 seconds SSH. 30 sec High Knees. Repeat.

25 Low Slow Flutters.

Round Two: 20 Thrusters. 20 Triceps Extensions. Repeat.

30 Sec jump rope. 30 sec plank jacks. Repeat

15 IC ea side Zombie Crunches.

Round Three: 20 Skull Crushers. 15 Walk out Merkins. Repeat.

30 Mtn Climbers IC. 15 Apollo Ohnos, ea Left = 1. Repeat.

25 WW2’s.

Round 4: 20 crossover Merkins. 30 sec jump twists. 20 IC Parker Peters.

Mosey down to flag.

It was an honor to lead today.

ANNOUNCEMENTS: Adopt-A-Highway this Saturday, 9:15. Ballroom Dancing 10/26. Lunch at Torchey’s this Friday.

COT: Prayers of comfort for Tube Top’s fried Allen. Continued prayers for WNC, FL, & all those affected.