Backblast! Cup-A-Joe
DATE: 2026-09-24
AO: Cup-A-Joe
Q: Wicket (Pranav),
PAX: Wicket (Pranav) Transmitter (Allan)
FNGs: None
COUNT: 2
:fire: Beatdown — Park Edition! :fire:
WARMUP:
We started with a warm-up:
:runner: Side Straddle Hops
:leg: Squats
:muscle: Good Mornings
:arrows_counterclockwise: Arm Circles
THE THANG:
Then we ruck/walk around the park with exercises waiting for us along the route. No standing around — the park is our gym! :sunglasses:
:boom: STATION 1 — Upper + Lower
• Curls
• Squats
• Triceps
• Rows
• Walking Lunges
:fire: STATION 2 — Core Crusher
• WW2 Sit-ups
• Flutter Kicks
• Heavy Crunches
Walk → Work → Repeat.
MARY:
• 40-Second Plank Hold
sweat, laugh, and fun :muscle::fire:
No Man Left Behind!
ANNOUNCEMENTS:
COT:
