Backblast! Excalibur
DATE: 2026-06-04
AO: Excalibur
Q: Swoosh,
PAX: Swoosh Flame On (Josh Korth) Going Once (Daniel) Sharkbait (Jarrod Scott) Tarzan Trey Fussell (Bill Nye) Kubota (Brandon Long) , Ole McDonald, Spammy, , Slay Dog
FNGs: 1 Slay Dog
COUNT: 11
WARMUP:
Side straddle hops 4×4 in cadence
Good mornings 4 in cadence
Imperial walkers 4×4 cadence
Downward dog 4×4
Mountain climbers 4×4
Runners Stretch right to right and left to left time pending
4 hold merkins down
Recover
THE THANG: 4×4
every exercise had 4 counts or ended in 4
Mosey
Rock work out:
Curls to a overhead press 4 rounds in cadence 4 count
Squat thrust over head press 4 rounds of 4 in cadence
Shuttle run Squats 4 X4 ——- Plank hold x 4
Bear Crawl. Run Burpees x4 ——- plank hold x4
Donkey Kicks 4 run LBCs 4 X4 ——plank hold x4
Monkey Humpers 4×4. Run High Knees 4 X4
——plank hold x4
4 jump squats + Shuttle run——plank hold x4
4 merkins karaoke run 4 merkins – plank hold x4
4 Lt Dans + run+ 4 Lt Dans plank hold x4
MARY: calf ankle toes
ANNOUNCEMENTS: JJs run, spam ruck
COT: Walt recovery and wisdom for family, people who are hurting, healing for addictions in people’s lives.
