Backblast! Interval Training
AO: Quarantine
Q: Boys 2 Men (Scott Markel)
PAX: Josh Burton (jingle), Billy Goat, Dowry (Derrick Wolfe), fahrenheit , Jay Z (Shawn Carter), Money Pit (Blake Anderson), Papi (Isaias Brito), Play-Doh (Josh Herring), Rio (Andrew DiGiovanni), Rosco P (Rich O’Donnell), Sharkbait (Jarrod Scott), Shutterfly (Mustafa), Thingamabob (Ariel), Trey Fussell (Bill Nye), Tube Top (Matt Boretti), Cosworth and Norwood
FNGs: None
Count: 18
WARMUP: SSH, GM, Sir Fazio, Willie Mays Hayes
THE THANG: started by running figure 8’s through the parking lot and stopped at stop signs to do 10 merkins.
We separated into teams of 3 for 5 five minute interval training workouts. One partner was doing coupon work, one partner was on the opposite side of the bridge doing exercises, and one partner ran across the bridge and down and back up steps to switch with his partner.
Coupon exercises:
- Shoulder press
- Curls
- Heavy Squats
- Tricep extensions
- Coupon swings
Non coupon exercises:
- Ltn Dan’s
- Burpees
- Jump squats
- Burpees
- Star jumps
MARY: LBC’s, outlaws,
ANNOUNCEMENTS: lunch at pickled onion 10/17; M’s friendly event nov 14th at Jay Z’s
Saturday shutterflys wife playing at fortnight
Nov 15th spit valves orchestra at Sanderson
Dec 6th at hill ridge farm Jay Z and Roscoe’s event
Oakwood 24 at Willam’s preserve November before Thanksgiving
Oct 26th flounder pounder
Oct 25th fireside fellowships at lucky’s
Dirty Santa dec 13th
COT: Jay Z’s friend Ginger; Roscoe P’s friends Anthony and Rob
Thank you for allowing me to lead and trusting me to take the lead at Quarantine
