Backblast! Panic-Proof Performance – Stay Strong When It Gets Hard

AO: Quarantine
Q: Tube Top (Matt Boretti)
PAX: Dowry (Derrick Wolfe), Jay Z (Shawn Carter), Flush (Clay Campbell), Homer (Scott Neuweg), Rio (Andrew DiGiovanni), Ascot, Rosco P (Rich O’Donnell), Money Pit (Blake Anderson), Thingamabob (Ariel), Boys 2 Men Scott Markel, Pump Action (Kevin Marer), Josh Burton (jingle), Papi (Isaias Brito)
FNGs: None
Count: 14

WARMUP:

• Inch Worms – 6
• Imperial Walkers – 18 IC
• SSH – 25 IC
• WMH – 6 IC
• Arm Circles (forward/back) – 18 (9 each)
• Merkins – 25

Thang 1 – Stay Calm Under Pressure (12 min AMRAP)
Complete as many rounds as possible in 12 minutes:

• 5 burpees
• 10 merkins
• 15 jump squats
• 20 big boy sit-ups
• 25 mountain climbers

“Panic Trivia Interruptions”: Every 3 minutes, called out a question. Wrong answer = 15 monkey humpers

• Q: What’s the first thing people are told to do in an emergency? A: Stay calm or take a deep breath
• Q: What natural human response causes your heart rate to increase and muscles to tense in a panic? A: Fight or flight response
• Q: True or False – Panic attacks can happen even when there’s no real danger. A: True

Thang 2 – Panic Pyramid (15 min Countdown Circuit)
Start at 10 reps of each, and go down by 1 each round (10–6):

• Jump lunges (each left = 1)
• Merkins
• Low Slow Flutters (IC)
• High knees (10 IC each round)

Thang 3 – Team Rescue Round (10 min Partner Circuit – 6:13)

• Partner up – Partner A: 10 burpees, Partner B: plank hold
• Switch and Repeat until 10 minutes is up
• @ 5 min, went to 5 burpees
• Count total burpees per pair (Rio and Jingle won with 144)

MARY: No time!

ANNOUNCEMENTS:
6/20: Lunch @ Sassool (Don’t be a fool)
7/8 – 7/13: Service Opportunity
7/12: Adopt a Highway – Roadside Cleanup
7/12: Faith Fellowship Event, 6pm @ Tube Top’s (7501 Mossy Glen Court)

COT:

• Prayers for Quinten’s recovery
• Prayers for Don (B2M’s father)
• Prayers for those expecting (Sarah and Amanda)