Backblast by Billy Goat on 04/20/2024

Backblast! Roll it up, Light it up, Smoke it up

AO: Farm
Q: Billy Goat
PAX: Spit Valve (Geoff), Papi (Isaias Brito), Flush (Clay Campbell), Green Thumb (Ray Perry), Pawnee, Trey Fussell (Bill Nye), Char-Grill (Pavlo), emilalexander38 , Dowry (Derrick Wolfe), Floppy Disk (Tom Neal), Razorback, Lucky, Bilo, Sell Hi, Mediocre, Prius
FNGs: None
Count: 17

AO: The Farm

Date: 20-Apr-2024

Conditions: Low visibility (not smokey though), humid, 60ish

PAX: Mediocre, Floppy Disk, Sell High, BiLo, Bill Nye, Green Thumb, Papi, Spit Valve, Lucky, Chargrill, Dowry, Boyz II Men, Pawnee, Flush, Razorback (downrange from Charlotte)

Q: Billy Goat

Theme: Roll It Up, Light It Up, Smoke It Up

Seventeen Pax celebrated 4:20 with a High Energy Athletic Training (HEAT) routine. Warmarama featured Side Straddle Hop, Good Mornings, Imperial Walkers, Willie Mays Hayes, and 10 seconds of stretching followed by a run to the soccer field. Cones and coupons were arranged along with instructions for three rounds of exercises.

Round 1:

• Rocks Up. Rocks Up! (Modified Homer to Marge – while on back with feet flat on ground raise hips so that only feet and shoulders are touching the ground. In unison, raise hips and the rock to overhead position [through tricep extension from ground position to overhead]. All rocks are then lowered back towards ground. Repeat.)

• One Arm Press (Homer to Marge position. Chest press with off hand used only for balancing the coupon.)

• Lt. Dan (A Jump Squat and 2 Single-leg Jump Lunge combination in ascending rep counts of each, usually up to 10. From Forrest Gump, Lt. Dan “ain’t got no legs.”)

• Low Country Crab (From reverse table top, in cadence< right hand up to touch left foot up, left hand up to touch right foot up. Repeat.) • Run to the first cone and back after each exercise. 10 reps each exercise. AMRAP. Round 2: Light it Up • Louganis (With a coupon, hold the coupon overhead at full arm extension and do a big boy sit-up, keeping the coupon overhead during the entire motion. Don’t drop the coupon on your face! • Iron Mike (Yep. MORE PLYO LUNGES.) • Grave Digger (Coupon exercise. Start standing with feet shoulder width apart and straddling a coupon. Bend over and grap coupon and lift it up and over the right shoulder until the coupon is by your right ear. Then return the coupon between your feet. Repeat on left side. This is easily completed as a 4-count exercise.) • Head Shoulders Knees Toes (1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Reverse motions to start. That’s one). • Thigh Master (Starting position – In forward lunge with knees slightly bent. Perform standard lunge movement bending with back knee touching ground and then return to starting position. Done in cadence. Can be performed slow (with knee reaching ground) or fast ultimately resulting in excessive “burn” in the thighs). • Run to the second cone and back after each exercise. AMRAP. 15 reps each (just 6 for HSKT). Round 3: Smoke It Up • Star Jump • Merkins • One Arm Row (Bent row. One arm at a time). • Kettlebell Swings • Eeprubs (Coupon in hand, rock backwards into a heels to heaven and forward to a squat to press. Pain.) • Full wind sprint (suicide) after each exercise. AMRAP. 25 reps each (just 10 eeprubs). Announcements: • Forest Fest today • Meet in the Street on 4-May COT: • Floppy’s granddaughter with hand/foot/mouth • Pierogi’s sister and family who lost their home and dog in a fire • Prayers for peace in schools (25th Anniversary of Columbine today)