Backblast! Moving = Running

AO: Farm
Q: Gilmore (Jim T)
PAX: Lucky , Mediocre/Dan , Boys 2 Men (Scott Markel), Josh Burton (jingle), Spit Valve – Nantan (Geoff), Tomahawk (Leo Brito Serafio), Pump Action (Kevin Marer), Boingo (Jeffrey Christensen), Papi (Isaias Brito), Sound machine (Brandon), EKG (Lee White), Dowry (Derrick Wolfe), Char-Grill (Pavlo), Tendinitis (Ilia Kolosov), Boone’s Farm (Chris), Squeeze, F3 Phunny (Kip Lowery), Green Thumb (Ray Perry), Cosworth, Flush (Clay Campbell), Trey Fussell (Bill Nye), Paranoid (Nick C), Irie
FNGs: 1 Irie
Count: 24

THE THANG: Following the usual warm-up, PAX were shown 6 stations via the first of what would be the first of about 3.4 miles of running.
STATION 1 – LEGS

• 25 Air Squats
• 20 Reverse Lunges
• 15 Jump Squats
• Run Lap

STATION 2 – CHEST

• 30 Merkins
• 20 Wide-Arm Merkins
• Run Lap
• 15 Hand-Release Merkins

STATION 3 – CORE

• 25 WW II
• Run Lap
• 25 WW I
• 45-second Plank

STATION 4 – BACK

• Run Lap
• 20 Inverted Rows
• 20 Supermans (2-count)
• 20 Xs & Os

STATION 5 – SHOULDERS

• 20 Carolina Dry Docks
• Run Lap
• 30 Shoulder Taps (each side = 1)
• 30-Sec Wall Sit (arms overhead)

STATION 6 – ARMS

• 25 Bench Dips
• Run Lap
• 20 Ranger Merkins
• 20 Plank Jacks

YHC received valid feedback regarding too much running.

ANNOUNCEMENTS/COT: MLK workout at Southeast Raleigh YMCA, 7A; NE Wake on regular hours; Night to Shine Dance, Feb 13 (ask Thingamabob (Ariel)); keep an eye out for Jingle Mingle.

Thank you for the the opportunity for me to lead!! Iron Sharpens Iron!