Backblast! Count von Count

AO: Excalibur
Q: Jack Ryan (David Foster)
PAX: Good Enough, Nailz (Josh Nichols), Play-Doh (Josh Herring), Hulka (Don Connelly), Sharkbait (Jarrod Scott), Tarzan
FNGs: None
Count: 7

WARMUP:
• SSH IC x 20
• Good Morning IC x 10
• Hillbillies IC X 10
• Imperial Walkers IC x 10
• Downward Dog, Left Foot over Right, Right Foot Over Left, Runners Stretch, Deep Squat with a slow 10 count while standing up.

20 seconds off, 10 seconds off

• Merkins
• Wide arm push ups
• Diamond push ups
• Peter Parker push ups
• Hand release push ups

20 second on with no rest of same movements

THE THANG:

Thang 1: Mosey around trail with 10lb medicine ball. Every approx 2 mins, stop, form a circle with everyone in a half squat, pass the ball in a clockwise rotation 1 time. The next time we stop, 2 rotations, next time 3 rotations, and so on until 8 rotations completed and run of over a mile.

Thang 2: Mosey to amphitheater seats. Complete 10 dips, 10 step up (left-right = 1), and 10 should taps IC. Run to flag and back then do 9 of everything, run to flag and back, do 8 of everything, and so on until 6:15am.

ANNOUNCEMENTS: Convergence tomorrow 07/03 at Quarantine at 7am
July 12th, social at Tube Top’s place
Same day, road clean up at 9:15 (ask Sharkbait for more details)
July 17th, anniversary Q at Excalibur

COT: Hulka is celebrating 40th wedding anniversary this weekend in West Virginia. Prayers for safe travel and good times