Backblast! EDM
DATE: 2026-03-09
AO: EDM
Q: Rio (Andrew DiGiovanni),
PAX: Rio (Andrew DiGiovanni) Counterfeit (John Kinneer) Billy Goat Rosco P (Rich O'Donnell) Tube Top (Matt Boretti) Boys 2 Men (Scott Markel)
FNGs: None
COUNT: 6
THE THANG:
A Six Pack of PAX set out in the darkness to complete a full body program. We got in 503 reps & about 1.75 miles in all told.
After the standard Rio warmup, we climbed the hill up towards the Dam, doing 5 Merkins at each landing for total of 25.
Once at the top of the Dam, we picked up Non-Traveling rocks & performed 25 repetitions of each of the following exercises, Toe to Head.
25 Heavy Calf Raises.
25 Heavy Squats
25 Heavy Lunges (Ea ,Leg =1, so we actually did 26).
25 Bent Rows
25 Curls
25 Overhead Press
25 Triceps Exts
Mosey to speed bump & back.
Picked back up with…
25 Heavey LBC (IC)
25 Rock Press.
Then we fellowship moseyed to the far circle at the end of the Dam for a Cardio set.
25 Mountain Climbers (IC)-
Run a Lap
25 Side Straddle Hops
Run a Lap
25 Plank Jacks
Run a Lap
25 Apollo Ohno’s
Mosey all the way back across the Dam for an Abs set.
25 Heavy Low Slow Flutters (IC)
25 Zombie Crunch Right
25 Zombie Crunch Left
25 World War II’s.
There was Time for one more segment, so we moseyed down the hill, to the riverside where did a set of 7’s.
Dips Down
Start Jump back up the path to parking lot.
There was time for 10 Irkins on the guard rail, & a 15 second Plank before time expired.
ANNOUNCEMENTS: “Spam Jam” 6/6/26. Ask at COT
Mulch Day at Hope Lutheran 3/21/26
COT: Prayers for Denny, a client of :goat:. Continued prayers for Anthony & Rob, Aunt Jane. Healing prayers for Dowery’s mother.
