Backblast! CircumNAVIGATION Day
DATE: 2026-05-05
AO: Bandwidth
Q: Dumbledore (Dave Monaco),
PAX: Natural Selection (Ray Darwin) Rio (Andrew DiGiovanni) Dumbledore (Dave Monaco) Rosco P (Rich O'Donnell) Deductible(Jordan) BTS (Jeremy Bales) Thingamabob (Ariel) Tube Top (Matt Boretti) Wicket (Pranav) , Jiffy Pop, Curves, Bell Curve
FNGs: 3 Jiffy Pop, Curves, Bell Curve
COUNT: 12
WARMUP:
Dynamic mosey to access to Trashmore Trail – did a variety of stretching on the way
Sir Fazio
Willie Mayes Hays
Calf stretch
THE THANG:
Begin to move around Trashmore
4 stops. 20 reps of 3 exercises and a 30 second cardio
First Stop
Upper: derkins
Lower: jump squat onto curb
Mary: X factors
Cardio: Lt Dan
Second Stop
Upper: dips
Lower: step ups
Mary: J Lo
Cardio: mountain climber
Third Stop
Upper: erkins on curb or rail
Lower: rail squats
Mary: WW II
Cardio: burpees
Fourth Stop
Upper: Carolina Dry Dock
Lower: Apollo Onos
Mary: LBCs
Cardio: quick feet
At return to trail
Intersection, Pax grab a rock for a variety of rock reps: 15 OYO
- Thrusters
- Curls
- Pull through
- Goblet squat
- Triceps
- Blockies
MARY:
American Hammers
Leg lifts
Plank hold
ANNOUNCEMENTS:
Mothers Day Q this Saturday
Lunch this Friday
COT:
Anthony, Jane for health (Rosco P (Rich O'Donnell)
Young people wrapping college
