Backblast! Trio Decks of Death
AO: Armory
Q: Boone’s Farm (Chris)
PAX: Big League Chew (Brian Ayers), Daniel (8 mile), Counterfeit (John Kinneer), Boone’s Farm (Chris), Doubloon (Matthew Walker), Little Dinghy (Jim Amy), Rio (Andrew DiGiovanni), ransomware (Andrei), Sound machine (Brandon)
FNGs: None
Count: 9
WARMUP: ssh, piano man, hillbilly, imperial walker, tiefighter
THE THANG:
All 3 decks of death: Core & Cardio, Lower Body and Upper body
5 mins of exercises from each deck then a lap, 4 mins of exercises from each deck then a lap, then a bonus round of 2 random pulls from each deck
Exercises performed during time:
Core & Cardio
- Leg lifts
- Side Jumps
- Spider-Man planks
- High knees
- Mountain climbers
- SSH
- Mountain climbers
- Freddy Mercury
- Burpees
- High knees
- 45 sec plank hold
- Side jumps
- 45 second plank hold
- Freddy mercury
Lower body
- Lateral Lunges
- Forward Lunges
- Reverse Lunges
- Squats
- Step ups
- Reverse lunges
- Squats
- Forward lunges
- Reverse Lunges
- Forward lunges
- Squats
- Forward lunges
- 45 sec walk sit
- Lateral lunges
- Step ups
- 45 sec walk sit
Upper body (really should just state all merkins)
- diamond merkins
- Regular merkins
- Staggered merkins
- Clapping merkins (hand release modification for most)
- Dips
- Wide arm merkins
- Derkin
- diamond merkin
- wide arm merkin
- Staggered merkin
- Dips
- Wide arm merkin
- Diamond merkin
- Dips
- Wide arm merkin
- Derkin
- Wide arm merkin
- Diamond merkin
- Regular merkin
MARY: none
ANNOUNCEMENTS: update your roster, deacon September 27th still Qs open, bilo beatdown next weekend, fnow meeting at Freddie’s bottle shop 530pm this Friday, fellowship luncheon 22nd, ironpax next month
COT:
