Backblast! The Farm 'Rock Out'
DATE: 2026-08-22
AO: The Farm
Q: Dowry (Derrick Wolfe),
PAX: Floppy Disk (Tom Neal) Flush (Clay Campbell) Lucky F3 Phunny (Kip Lowery) Billy Goat Melamine (Chad) BiLo (Emil Alexander) Mediocre/Dan Secret Sauce EKG (Lee White) Loose Change Pump Action (Kevin Marer) Trey Fussell (Bill Nye) , Stare Down, Crab Cakes
FNGs: 1 Crab Cakes
COUNT: 16
Pledge of Allegiance
Warmup
12 (IC) Sir Fazio arm circles, front and back
12 (IC) Michael Phelps
20 (OMD) SSH
12 (Cadence) Hillbillies
5 (IC) Good Mornings
7 (Cadence) Willie Mays Hayes
Mosey to elem school
Grab Traveling Rock
Rifle Carry Rock to Playground
The Thang 1
10 WW III (4Count) Press Up, Sit Up w/ Press, back Down
20 American Hammers (LR=1)
30 Heavy Squats
40 Calf Raises
Mosey to Wall at School
The Thang 2
60 Sec Peoples Chair
30 Sec Peoples Chair w/ Rock Overhead
30 Sec Peoples Chair w/ Rock Forward
Leave Rocks at playground
Mosey to Field
The Thang 3 Partner Up – Grab Bike Tubes
Resistance Runs half of field then switch Run Rest of Field
Lunge Walk half of field then switch Lunge Walk rest of field
Switch Partners
Resistance Runs half of field then switch Run Rest of Field
Lunge Walk half of field then switch Lunge Walk rest of field
Mosey back to Playground
The Thang 4
22 (OMU) Curls
22 (OMU) Overhead Raises
22 (OMU) Bent Over Rows
22 (OMU) Triceps
Go to Picnic Tables
The Thang 5 Picnic Time
15 (IC) Heavy Step-Ups
16 (OMD) Heavy Bulgarian Squats (8L+8R)
15 (IC) Heavy Low Slow Flutters
Put Traveling Rock Back
Mosey to Flag
The Thang 6 BroGa/Stretch time
Arm Stretch Across and Back of Head
Hip Flexer Stretch w/ Arm Raise Opp.Side
Plank to Downward Dog
Cobra
Back to Downward Dog
Calf Stretch (L & R)
Runners Stretch
Cat Cow
Butterfly
Toe Stretch to Touch to Sky
ANNOUNCEMENTS: 09.19 The Deacon 6:30 Start, Get with Dilly Dilly. 09.23 N2N breakfast
COT: Pray for teachers, administrators with school starting
