Backblast! Bandwidth 300
DATE: 2026-08-04
AO: Bandwidth
Q: Dumbledore (Dave Monaco),
PAX: Thingamabob (Ariel) Isuzu (Seth) Natural Selection (Ray Darwin) Rio (Andrew DiGiovanni) Griswold BTS (Jeremy Bales) Tube Top (Matt Boretti) Dumbledore (Dave Monaco) Spit Valve – Nantan (Geoff) Ascot Deductible(Jordan) Menthol – Weasel Shaker (Joel Cade) , Change Order, Bell Curve
FNGs: None
COUNT: 14
WARMUP:
Side straddle hop
Sir Fazio
Michael Phelps
Willie Mays Hays
Calf stretch
5 merkins
Dynamic warm l
THE THANG:
Took a long mosey warm up on Durant to the east entry drive.
10 x 30 for 300 reps OYO. Pax performed the exercises at a station and then ran out to second light pole (about 40 yards)
1. Carolina dry docks
- Hillbilly squats – one is one
- X and Os
- Hand release merkins
- Bonnie Blair’s 1 is 1
- Box cutters
- Mike Tyson’s
- Out and In Squats (every in is one)
- Plank jacks
- Squat thrusts
Mosey to parking lot for Thang 2
Thang Two – angle cone drills
4 cones angles out to 30 yards
- do prescribed agility and then
- angle right run, angle left, angle right, angle left
- Bernie, shuffle, Bernie, shuffle
- Sprint, Carioca, sprint, Carioca
MARY:
- Leg lift alternate knee to chest
- Feet elevated. Fingers to toe touch
- 30 second plank
ANNOUNCEMENTS:
- Thursday is transfiguration day at max bandwidth with Thingambob
- Bi lo beat down Friday
COT:
- Ascot for his family
- Indigenous on his honeymoon
