backblast

Backblast by Boone’s Farm (Chris) on 09/11/2024

Backblast! 9/11 Memorial & Boone’s Farm VQ

AO: Armory
Q: Boone’s Farm (Chris), Little Dinghy (Jim Amy), Boone’s Farm (Chris)
PAX: Little Dinghy (Jim Amy), Boone’s Farm (Chris), Shawshank, Pac-man
FNGs: None
Count: 4


WARMUP: Side Straddle Hop, Good Morning, Hillbillies, Runners stretch
THE THANG:

  • Dora – Pax was doing step ups to simulate stair climb while the second person runs to station where they have to complete 416 reps (represents 343 firefighters, 60 police officers and 13 paramedics from 9/11)

8 rounds, 13 of each to equal total of each exercise at the end
Merkins – 104
World War 2- 104
Coupon curls – 104
Coupon bent over rows – 104

  • Lap around the building
  • Dora – Rifle carry coupon to partner at other side of parking lot. Partner completing side straddle hops on one end and squats on the other end.
  • Lap around the building


MARY: Homer to Marge, Freddy Mercury, Rosalita’s
ANNOUNCEMENTS: Deacon Saturday Sept 21st (training runs Sunday 7am at Agoge). Fellowship lunch Friday September 20th at Alpaca in Wake Forest (sign up on Facebook or in slack)
COT: Prayers from all those lost during 9/11 and from the aftermath. Prayers to their families and friends.

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