Backblast! Rocks of fun

AO: Armory
Q: Boone’s Farm (Chris)
PAX: Sajak, Sound machine (Brandon), Little Dinghy (Jim Amy)
FNGs: None
Count: 4

WARMUP: ssh, tie fighter, hillbillies, imperial walker, gm, windmill
THE THANG:
Mosey to rock pile

20 Tricep ext

20 sumo squat

20 Lunges w/twist

Overhead carry to light post and back

30 Chest Press

30 weighted Homer to Marge

30 American Hammers

Sprint to lightpost and back

30 Overhead press

30 curls

30 Calf Raises

Sprint to lightpost and back

20 v-ups with rock

20 ww3

Sprint to lightpost and back

30 Bent over rows

20 Bus driver (left, right equals 1)

Sprint to lightpost and back

7s at hill
Burpees & Lt Dans

Mosey to side of building for 45 second wall sit

Mosey to gazebo
20 dips
20 irkins
10 pull ups or 20 inverted rows

Lap around the bases


MARY: n/a

ANNOUNCEMENTS:
Lunch Friday 1130 at Thingamabob (Ariel). 100 empanadas
COT:
praises for little dingys wife successful surgery.

Prayers for my buddies family, he just lost his father. Prayers for safe travels since I am making the 8.5 hr drive to CT and back in a weekend.