Backblast! EDM – Spit Valve – Inchworm on the Greenway

AO: Edm
Q: Spit Valve – Nantan (Geoff)
PAX: Billy Goat, Deductible(Jordan) , Fish Stick (Barret Stauffacher), Griswold , Isuzu (Seth), Tube Top (Matt Boretti), Counterfeit (John Kinneer), Green Thumb (Ray Perry), Rosco P (Rich O’Donnell), Rio (Andrew DiGiovanni), Matt (Squirmy), Melamine (Chad)
FNGs: None
Count: 13

13 PAX inchwormed (2 stations forward, one station back) down the greenway to Falls of Neuse.

WARMUP:

• SSH
• Helicopters
• Good Mornings
• Moroccan Night Clubs
• Slow Willie Mays Hayes
• Ankle Rolls
• Wide Plank

THE THANG:
Inchworm: run out two stations and complete that exercise, then run back one station and complete that exercise. Continue until you reach the last station.

• 1: 20 Curls under the tunnel
• 2: 15 Bulgarian Split Squats (per leg) on the fence
• 3: 20 Irkins on the large rocks
• 4: 50 Calf Raises at the start of the long fence
• 5: 15 Mike Tyson’s at the end of the long fence
• 6: 15 Step Ups (L/R = 1) at the parking lot

Pause and pick up the six.

• 7: 5 Burpees at the far end of the parking lot
• 8: 25 LBCs about 1/3 of the way to Falls of Neuse
• 9: 20 Carolina Dry Docks about 2/3 of the way to Falls of Neuse
• 10: 15 V-Ups at the bottom of the Falls of Neuse walking path
• 11: 25 Squats at the top of the Falls of Neuse walking path

MARY:

• Helicopters
• Forward Fold to Sun Salutation
• Side Bends

ANNOUNCEMENTS:

• MLK double down opportunity at Brother’s Keeper
• Lunch this Friday at Mezcalito in Rolesville

COT:

• Green Thumb’s father’s passing and funeral service
• Boingo’s family
• Rosco’s friends’ success and continued battles with cancer