Backblast! The Farm
DATE: 2026-08-15
AO: The Farm
Q: Dominic Hardy (Bike Shorts),
PAX: Mediocre/Dan F3 Phunny (Kip Lowery) Dominic Hardy (Bike Shorts) Papi (Isaias Brito) Sound machine (Brandon) Loose Change Dowry (Derrick Wolfe) Flush (Clay Campbell) BiLo (Emil Alexander) EKG (Lee White) ransomware (Andrei) Secret Sauce , No Regrets, Chargrill, Pawny, Chapter 11, Shamwell, SoHigh:eyes:
FNGs: None
COUNT: 18
WARMUP: Good mornings, Arm circles, Air presses, SSHs, Plank-pedal calf stretch L/R, Runner’s stretch L/R, Inch worm feet to hands
THE THANG: :point_right:Mosey on Trail A: Upper Body Rock work -Up/down/up sets 20/15/10 -BOR, Curls, Overhead press, Triceps extension :point_right:Mosey to the track: 4 rounds -5 Burpees oyo, 10 merkins on down, 15 squats on down, 20 LBCs on up, and finish with 1 lap around the track in 2 groups of 9 F3 Community run :point_right:Mosey to school parking lot for Partner 7s: Quick feet (cadence count) and Star jumps :point_right:Mosey back for Lower Body Rock Work: 10 Squats, 8 Lunges L/R, Calf raises: 10 parallel, 10 pigeon toe, and 10 heels touching. :point_right:Mosey back to AO
MARY: 10 WW2 on up, 10 American hammers in cadence, 10 Freddy Mercury’s in cadence. :point_right:Glute stretch L/R, Twister stretches, and Have a Nice Day:smiley:
ANNOUNCEMENTS: The Deacon and N2N breakfast in September
COT: Prayers up for a continued strong relationship for Pawny and his fiancée. Prayers up for K-12 students teachers/staff and college bound students in school or about to start.
