Backblast! EDM UP & BACK
DATE: 2026-09-14
AO: EDM
Q: Rosco P (Rich O'Donnell),
PAX: Rosco P (Rich O'Donnell) Boone (Brian McMullen) F3 Poncharello (Aaron Denn)
FNGs: None
COUNT: 3
WARMUP: 20 SSH, 20 Imp Walkers, 20 Sir Fazios, 20 Michael Phelps, 5 slow merkins, leg stretches.
THE THANG: Up and Back workout.
All exercises must be performed in order, in full, prior to moving on. If you can’t keep repping then mosey to short distance speed bump and back before continuing. Once finished with round one (UP), mosey to far distance speed bump and begin round 2 (BACK).
UP
50 – Merkins,
85 – Curls w/coupon
95 – bodyweight Squats,
287 – abs, 100 LBC, 100 flutters, 50 Hello Dolly’s, 37 Shakira’s
BACK
50 Tricep Ext w/coupon
85 Overhead press w/coupon
95 bodyweight lunges
287 abs – 100 CBLs, 100 sec plank, 50 Outlaws, 37 J Lo’s
MARY: Already covered
ANNOUNCEMENTS: Deacon Sat 9/19 at 6:30 am @ Quarantine, lunch @ Alpaca Fri @ 11:30, N2N breakfast.
COT: Prayers for Anthony, Jane, Earl, all those need healing or looking for work.
