Backblast! Excalibur
DATE: 2026-09-10
AO: Excalibur
Q: Tarzan,
PAX: Tarzan 8 Seconds (Barry Dick) Sharkbait (Jarrod Scott) Nailz (Josh Nichols) Kubota (Brandon Long) Trey Fussell (Bill Nye) , Old MacDonaald, Yoshi, Tangled
FNGs: None
COUNT: 9
WARMUP:
SSH
Good Mornings
Willie Mays Hays
Imperial Squat Walkers
Mountain Climbers
Downward Dog – stretch calves. Right foot over left. Left over right.
Runners stretch, right and left
Deep squat hold
THE THANG:
The Thang
Run 400m (~0.25 mile)
10 Coupon Thrusters
10 Bonnie Blairs (L/R=1)
10 Jungle Boy Squats (similar to Bobby Hurley)
10 Bonnie Blairs
10 Coupon Thrusters
Repeat AMRAP for 45 minutes.
To modify:
Run half the distance (run to first sidewalk)
Use a rock instead of a coupon when doing Thrusters. Or, do squats.
Instead of Bonnie Blairs, do stationary lunges
MARY: No Time
ANNOUNCEMENTS:
9/11 Stair Climb – at Quarantine (Wake Tech North) on Friday, September 11 – 0530.
Map to location: https://www.google.com/maps/search/?api=1&query=35.8685,-78.5413
The Deacon – Saturday, September 19 – 0630. Registration at 6:00
Sign Up: https://docs.google.com/spreadsheets/d/1luagVY8nrjqoQwWPRgkEP_y4Kh4cPMEIBpiKpaczQ1E/edit?usp=sharing
COT: Traveling, spiritual warfare