Backblast! A Little Bit of Everything
DATE: 2026-10-22
AO: Max Bandwidth
Q: Dumbledore (Dave Monaco),
PAX: Dumbledore (Dave Monaco) Jiffy pop (Prabhu) Deductible(Jordan) Tube Top (Matt Boretti) Fish Stick (Barret Stauffacher) Griswold Rio (Andrew DiGiovanni) Isuzu (Seth) Natural Selection (Ray Darwin) Curves (Aaron Stork) , Ascot, Squeaks
FNGs: None
COUNT: 12
WARMUP:
Side straddle hop
Sir Fazio
Windmill
Willie Mays Hays
Calf stretch
5 merkins
Dynamic warm l
THE THANG:
Thang One
Mosey to east entry off of Durant
Pax will move to three light poles out and complete these exercises together:
Diamond Merkins
Lt Dans
Cherry pickers (l/r is one)
We will then mosey up to the light, circle back the other lane to the first light pole and start three different exercises:
Wide merkins
Bobby Hurleys
American hammers l/r is one
We will do three circles. Reps 18 first round, 16 second round, 14 third round
Thang Two
Build a burpee
- Run out to first line – 5 merkins
Mosey back
- Run out to first cone, 5 merkins, then second come, 5 knees to chest, run back to start
- Run to first cone, 5 merkins, second cone 5 knees to chest, then third cone 5 squat thrusters – mosey back
- Repeat all and go to fourth cone adding 5 burpees
10 count
Mosey to blocks
Thang Three
Partner up
Partner A AMRAP
- step ups
- Dips
- Earkins
- LBCs
Partner B Agilities
Out to cone and back using these pairs
- sprint, Bernie
- Hop scotch, bear crawl
- Shuffle, shuffle
- Long jump, Carioca
MARY:
ANNOUNCEMENTS:
Roadside clean up Nov 14
COT:
- @squeaks Brother Kevin out of hospital
- @Ascot uncle Don and Tim healing
- for Tube Top (Matt Boretti), Erin, and family
