Backblast! Half and half

AO: Armory
Q: Counterfeit (John Kinneer)
PAX: Counterfeit (John Kinneer), Boone’s Farm (Chris), Little Dinghy (Jim Amy), Icebox (Matt Mobley), Stephen Beckstrand, Eight miler, little league chew,
FNGs: None
Count: 8

WARM up : the usual suspects

THE THANG:

We had two groups of PAX that did four minute intervals with a minute, rest for their perspective group what was simultaneous with the other group. Group one did an aerobic running around the stairs up and down where the other group did an assortment of coupon exercises. As noted in the picture attached. We completed three reps of each side.

• 25 flutter kicks while “bench pressing” the weight
• 20 situps with the weight
• 20 curls with the
• 20 bent-over rows with the weight
• 15 sumo squats with the weight
• 15 calf raises while holding the weight
• 15 swings with the weight (like a kettlebell swing)

MARY:
ANNOUNCEMENTS:
COT: