Backblast! Circle of Life
DATE: 2026-02-19
AO: <#C0682T69PC3>
Q: Dumbledore (Dave Monaco),
PAX: Rosco P (Rich O'Donnell) Deductible(Jordan) Rio (Andrew DiGiovanni) Bell Curve (Brian Robinson) Billy Goat Counterfeit (John Kinneer) Green Thumb (Ray Perry) Natural Selection (Ray Darwin) Don't Fix It (DFI) Jay Z – 2nd F (Shawn Carter) Dumbledore (Dave Monaco) Paranoid (Nick C) Griswold Dowry (Derrick Wolfe) Spit Valve – Nantan (Geoff) Tube Top (Matt Boretti) Boys 2 Men (Scott Markel) , Dilly Dilly, Infidel, Pine Tar, Tic-Toc
FNGs: 4 Dilly Dilly, Infidel, Pine Tar, Tic-Toc
COUNT: 21
WARMUP:
Side straddle hop
Helicopter
Sir Fazio
Good morning
Willie Mays Hays
Calf stretch
5 merkins
Hamstring stretch
THE THANG:
Mosey to base of Trashmore
Thang One: 12-10-8- 6 Up and Down
Three exercises: wide merkins; star jumps; knee elbow (one is one). OYO
Begin at the cone placed midway up first section of Trashmore trail. Do 12. Back to bottom, do 10. Up to cone, 8 of the set, finish at bottom with 6
Mosey to top of Trashmore
Thang Two: circle of life
Cones placed around circle at 6, 3, 12, 9
Each lap there will be a set of 4 travel commands and exercises. We will do 18 reps of each exercises. OYO
Round one: bear crawl, head release merkins; shuffle left; jump squats; shuffle right; circle O; crawl bear
Round Two (switch directions) prisoner squat; Carolina dry docks; long jumps; lunges (one is one); bunny hops; LBCs; reverse prisoner walk
Round Three (switch directions) striders; shoulder taps (one is one); Carioca left; jump lung (one is one); Carioca right; scissor kicks (one is one); Bernie sanders
Mosey down the hill to large grass field
Thang Three: Mosey to sprint
Start on end line. SLO mosey together. On a command, sprint until mosey called. Go to end. Did three laps
MARY:
Toe taps 10
Leg lifts
ANNOUNCEMENTS:
- Lunch tomorrow -11:30
- north wake backpack fruit applesauce 156 cans soup 252 Mac cheese 450 boxes cereal 550 chips 426 applesauce
- Don’t Fix It Feb tour Monday Agoge neuse river charter school Venmo link in F3 site
COT:
- Dawn, Green Thumb (Ray Perry) wide, for her thumb rotator cuff survey
- Yoda (Royce) for his back