Backblast! Mosey and some reps
DATE: 2026-11-02
AO: EDM
Q: Tube Top (Matt Boretti),
PAX: Tube Top (Matt Boretti) Jingle (Josh Burton) Rio (Andrew DiGiovanni) Rosco P (Rich O'Donnell) Spit Valve – Nantan (Geoff) ransomware (Andrei)
FNGs: None
COUNT: 6
WARMUP:
-20 SSH
-8 WMH
-10 Lunges
-6 GM
-Runner stretch
THE THANG:
-Ran and every 1/4 mile stopped for exercise
-5 burpees
-15 Merkins
-25 Star Jumps
-35 LSF
-25 Dips
-15 Star Jumps
-10 Merkins
-5 burpees
-20 Squats
-20 curls
-20 Overhead press
-10 Tricep extensions
MARY:
10 penguins
10 slowmer to Marge
10 American Hammers
ANNOUNCEMENTS:
11/7 Friendsgiving
11/14 Roadside Cleanup
11/14 Raleigh Community Orchestra Christmas Concert
11/21 Healing transition 24 hour/100 mile fundraiser
Monthly Lunch at Mezcalito
COT:
-Employment for those seeking work
-Children
-Grandparents and parents
-Those suffering with mental health
-Those suffering (Anthony, Jane, Erin, Danelle)
