Backblast! Excalibur
DATE: 2026-06-11
AO: Excalibur
Q: Rio (Andrew DiGiovanni),
PAX: Rio (Andrew DiGiovanni) Kubota (Brandon Long) Hulka (Don Connelly) Pump Action (Kevin Marer) Flame On (Josh Korth) Trey Fussell (Bill Nye) , Old MacDonald
FNGs: None
COUNT: 8
Rio Warm-Up
10 SSH
10 Imperial Walkers
6 Good AM
5 Ea., Front-Back Sir Fazio Aram Circles
The Program.
A Four Station Circuit around the near park interior pathway involving the 4 main components of a Bootcamp Q. 25 Reps per stop. We completed 4.5 Circuits, 450 Reps before the final push closer.
Upper: Grab Non-Traveling Rock for all 5 Sets
25- Overhead Press
25- Bent Rows
25-Curls (For the Gurls)
25- Triceps Ext.
25- Rock Swing
Lower:
25-Left-Right Step Ups (IC)
25-Squats
25-Calf Raises (IC)
25- Box Jumps
25- Bulgarian Split Squats
Abs:
25-LBC (IC)
25- Low Slow Flutters (IC)
25- WWII’s
25- Shakeira’s
Cardio:
25-Mountain Climbers (IC)
25- Apollos Ohno’s
25- Plank Jacks (IC)
25-Star Jumps
Final Push:
5 Burpees- Sprint to Pond
4 Burpees-Sprint Back
3 Burpees- Sprint to Pond
2 Burpees- Sprint Back
1 Burpee- Sprint to Pond
DONE!
Upper Body
Lower Body
Abs
Cardio