Backblast! Basketball, Burpees and Motivators

AO: Armory
Q: Boone’s Farm (Chris)
PAX: Doubloon (Matthew Walker), Counterfeit (John Kinneer), 10k John Martin, Big League Chew (Brian Ayers), Wicket (Pranav), Daniel (8 mile), Icebox (Matt Mobley), ransomware (Andrei), Boone’s Farm (Chris), Sound machine (Brandon), Dewey Decimal
FNGs: None
Count: 11

WARMUP:
SSH, hillbilly, sir fazio, cotton picker, piano man, gm

THE THANG:

Free throw burpees. Each pax gets 5 shots at free throw line. Each miss is a burpee

Squat hold for six

Section 1
10 down to 1Motivator (ssh, half, leg, squat, calf raises)
20 Carolina’s dry dock
20 step ups (each leg is one)

Free throw burpees. Each pax gets 3 shots at free throw line. Each miss is a burpee

Plank hold for six

section 2
20 flutters in cadence
20 homer to Marge
20 ww2

Free throw burpees. Each pax gets 3 shots at free throw line. Each miss is a burpee

Squat hold for six

Section 3
10 down to 1 Motivators
20 lt dans
20 dips

Free throw burpees. Each pax gets 3 shots at free throw line. Each miss is a burpee

Plank hold for six

Section 4
20 American hammers (left, right equals one)
20 ww1
20 Freddy mercury (left, right equals one)

Lap around

Free throw burpees. Each pax gets 3 shots at free throw line. Each miss is a burpee

MARY: 20 LBC, 1 min plank, 21 IC Box cutter, 20 IC American Hammer

ANNOUNCEMENTS: deacon September 27th, FNOW Sept 12th, Fellowship lunch September 19th

Franklinton region AOs: Tuesday 530 Franklinton Park, Saturday 7am Wake Prep, possible Sunday run/ruck AO (talk to Icebox). Know a good location in that area talk to Bison and/or Icebox. Bring FNGs to Franklinton AOs.

COT: