Backblast! Core work

AO: Dark Knight
Q: Wicket (Pranav)
PAX: Green Thumb (Ray Perry), Gilmore (Jim T), F3 Phunny (Kip Lowery), Uggs (Brandon Bitner), Jay Z (Shawn Carter), Stairway, Kelly Barnes, Head Nurse (Don Curtis), F3_Cobra Kai, Wicket (Pranav), Klinger – eric dixon, Everest
FNGs: None
Count: 11

WARMUP:

SSH
Good evenings
Piano man (Boons farm special)
arm circle

THE THANG:

25- Merkins
50- Squats
50- LBC

Every pax has to choose 3 exercises.

A – Air Squats × 50

B – Burpees × 20

C – Calf Raises × 50

D – Wild Card

E – Elbow Plank x 90 seconds

F – Flutter Kicks × 40

G – Homer to Marge × 40

H – Hand-Release Push-ups × 25

I – Lt. Dans × 25

J- Jumping Jacks × 60

K – Knee Tucks × 30

L – Lunges × 20

M – Merkins (Push-ups) × 35

N – No-Surrender Get-ups × 20

O – Wild Card

P – Plank Jacks × 35

Q – Wild Card

R – box cutter × 20

S – Side Lunges × 25 each side

T – Wild Card

U – Burpees × 15

V – V-Ups × 25

W – Windmills × 30

X – Wild Card

Y – American Hammer × 25

Z – WW2 -25

Demotivators
(

SSH—> crosshand chest SSH —> jump —> Calf’s

10–>9–>……,,
)

MARY:
90 sec squat hold

ANNOUNCEMENTS:

Jayzz hill ridge farm

Excalibur 13th dec conversion

COT:

Prayers for paranoid’s nana
Wicket’s grandfather-In-law passed away prayer to his soul

Prayers and strength