Backblast! Agilities with Griswald

AO: Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Rio (Andrew DiGiovanni), Tube Top (Matt Boretti), Elton (Tim), Dumbledore (Dave Monaco), Rosco P (Rich O’Donnell), Deductible(Jordan) , fahrenheit , Green Thumb (Ray Perry), Infidel (Josh Gentry), Isuzu (Seth), Jay Z (Shawn Carter), Natural Selection (Ray Darwin), Papi (Isaias Brito), Cosworth, Jingle, Mike Hamilton – Griswald
FNGs: 1 Mike Hamilton – Griswald
Count: 16

WARMUP:

Everyone loves a good long warm up!!

Side straddle hop
Sir Fazio
Windmill
Willie Mays Hays
Calf stretch
5 merkins
Dynamic warm up

THE THANG:

With a torturous IronPax looming, we focused on agilities to move our bodies and break a sweat!

Thang One

Agilities warm up in parking lot. Triangular cones 2x each direction

• 1st round: high knee, shuffle, Bernie Sanders
• 2nd round: long jump, shuffle hop cone, skip hop
• Mosey, left hand circle each of the three cones. Right hand down.

Agilities on a parking lot line. Everyone on a line. 30 seconds each exercise followed by a lateral plank to other end of the parking strip.

Do these 2 x each

• Two feet side Slaloms
• Alternate steps over the line
• Two feet over and back

Then down the line touch at end and back

• Double tap both feet each side
• X cross down the line
• Right foot hop over and back
• Left foot hop over and back
• Quick Carioca over and back

We then moseyed out and grabbed a good size rock and a partner at the Trashmore trail.

Thang Two: Rock and Roll

Partner up. 30 seconds of work by each partner (find a good stationary rock)

• Partner A: curls. Partner B: Mountain climber
• Partner A: triceps. partner B: plank jacks
• Partner A: seated press. Partner B: sit out toe touch
• Partner A: rows. Partner B: wide striders
• Partner A: halos. Partner B: T hops

Rock Mary’s

On Q

• WWIII – 10
• Overhead long slow flutters – in cadence 10
• Boat to canoe 10
• One leg descend, rock on opposite knee, then repeat other side – 10
• Left, middle, right crunches – 10 each side

We took a mosey back to COT

MARY: none

ANNOUNCEMENTS:

• Next Lunch Oct 17 pickled onion # 3 on Louisburg Rd.
• Last Iron pax this Thursday
• Deep Dish 50th bday Q at boiler room this Friday
• Roadside clean up coming in Nov – date TBA

COT:

• Anthony and Cheryl – Roscoe P friends, for their health
• Tony bypass and Ginger, friends of Jay Z, prayers of healing
• Watts – family member cancer
• Tendinitis healing
• Tessa 21 today Tube Top’s daughter