Backblast! Deacon Recovery (Abs)

AO: Agoge
Q: Thingamabob (Ariel)
PAX: Oscar Mayer (Shaun Hanna), Matt (Squirmy), Gilmore (Jim T), Six Pack (Matt Coombs), ransomware (Andrei), Char-Grill (Pavlo), Menthol (Joel Cade), Little Dinghy (Jim Amy), Floppy Disk (Tom Neal), Boingo (Jeffrey Christensen), Rio (Andrew DiGiovanni), Boys 2 Men (Scott Markel), Jay Z (Shawn Carter), cosworth, no filter
FNGs: None
Count: 16

WARMUP: SSH, Squat Bender, Hillbillies, Deep Squats to Cobra back to deep squats

THE THANG:
WWII 2:30 – 4 x 30 Sec work,10 Sec Rest
Carioca 1 Min
LBCs 2:30 – 4 x 30 Sec work,10 Sec Rest
Bernie 1 Min
Flutters 2:30 – 4 x 30 Sec work,10 Sec Rest
Knee Up/Butt Kick 1 Min
X/O 2:30 – 4 x 30 Sec work,10 Sec Rest
Knee Up/Butt Kick 1 Min
Merkins/Squats 2:30 – 4 x 30 Sec work,10 Sec Rest
Mosey 1 Min
Zombies 2:30 – 4 x 30 Sec work,10 Sec Rest
Carioca 1 Min
Leg lifts 2:30 – 4 x 30 Sec work,10 Sec Rest
Side Step 1 Min
Freddie Mercury 2:30 – 4 x 30 Sec work,10 Sec Rest

MARY: Deep Squat Stretch

ANNOUNCEMENTS: Oct 17 Lunch at Pickled Onion 3 in Raleigh off Louisburg Rd/401 @ 11:30

COT: Prayers for Tendinitis, Oliver (Playdough’s Nephew), Joe (Menthol’s Dad), John, Ginger (Jay-Z Work), Minnesota Victims, South Port Victims