Backblast! Bandwidth
DATE: 2026-07-07
AO: Bandwidth
Q: Deductible(Jordan),
PAX: Boone (Brian McMullen) Rosco P (Rich O'Donnell) Indigenous (Noah FitzGerald) Thingamabob (Ariel) Ascot Rio (Andrew DiGiovanni) Deductible(Jordan) Cosworth Jay Z – 2nd F (Shawn Carter) , Change Order (Jim)
FNGs: None
COUNT: 10
WARMUP:
SSH, merkins, sir Fazio; dynamic: high knees, butt kickers, toy soldiers, hamstring scoops
THE THANG:
Pax moseyed to the damp field and grabbed blocks:
Part I – “The 7s”
7 Rounds
- 7 Burpees
- 7 Coupon/Block Rows
- 7 Goblet Squats
- 7 Overhead Press
- 7 Walking Lunges per leg
- 7 Block Triceps Extensions
After each round: 100m run
Pax moseyed to the wall
Part II – ‘Wall work’
Alternating exercises:
-wall sit: pax count off 5
-plank toe tap, LBCs, plank jacks
MARY: none
ANNOUNCEMENTS:
-Football camp next week at max bandwidth
-Aug 1 region bday convergence at Outbreak
-Aug 7th: lake weekend
-Aug 8th: potential adopt a highway
COT:
-JayZ: dad low heart rate, cath clean, pacemaker placement today
-Roscoe: Anthony tumor numbers up; Pat brain surgery; daughter of family with parents passing in mva at airport
