Backblast! #4

AO: Dark Knight
Q: Thingamabob (Ariel)
PAX: Jay Z – 2nd F (Shawn Carter), Head Nurse (Don Curtis), Stairway, Kelly Barnes, Klinger – eric dixon
FNGs: None
Count: 5

WARMUP:
Helicopters
Hillbilly
Squat Benders
Deep Squat to Merkin
Willie Mays Hays

THE THANG:
30 Set TABATA – 40 sec work and 20 sec rest
Exercise (TABATA)
Set 1: Burpees (cardio)
Set 2: High knees (cardio)
Set 3: Flutter kicks (abs)
Set 4: SSH (cardio)
Set 5: Jump Squats (cardio)
Set 6: Freddie Mercury (abs)
Set 7: Mountain climbers (cardio)
Set 8: Apollo Ohno (cardio)
Set 9: American Hammers (abs)
Set 10: Toe Taps (cardio)
Set 11: Star Jumps (cardio)
Set 12: LBCs (abs)
Set 13: Squat Thrust (cardio)
Set 14: Butt Kickeers (cardio)
Set 15: Plank jacks (abs)
Set 16: SSH (cardio)
Set 17: Jump Squats (cardio)
Set 18: Zombie Crunch (abs)
Set 19: Mountain climbers (cardio)
Set 20: Apollo Ohno (cardio)
Set 21: CBLs (abs)
Set 22: Jab Box – R (cardio)
Set 23: Jab Box – L (cardio)
Set 24: WWII (abs)
Set 25: SSH (cardio)
Set 26: High knees (cardio)
Set 27: XO (abs)
Set 28: SSH (cardio)
Set 29: Burpees (cardio)
Set 30: Penguin (abs)

MARY:
WWII x20 IC
Homer to market x20 IC
Zombies x20 Each side
Flutter x20 IC

ANNOUNCEMENTS: lunch at Mezcalito next Friday
Keep an eye out for service opportunity at Night to Shine on Feb 13

COT:
Prayers in thanks and petition for Stairway’s Family, death of uncle, Father operation and M’s Birthday
All looking for work and healing including Turnover’s M, Shantel