Backblast! 7220 & 7-7-7
DATE: 2026-03-30
AO: EDM
Q: Boone’s Farm (Chris),
PAX: Spit Valve – Nantan (Geoff) Tube Top (Matt Boretti) Boone’s Farm (Chris) Rosco P (Rich O'Donnell) Boone (Brian McMullen) ransomware (Andrei) F3 Poncharello (Aaron Denn)
FNGs: None
COUNT: 7
WARMUP:
ssh, wmh, sir fazio, gm, imperial walker, piano man
THE THANG:
Mosey to dam
At hill before top perform 7220
7 merkins at bottom, 2 Burpees at top the 20 squats at bottom. Number represents elevation feet of F3 Laramie in Wyoming.
Proceed to the top
Seven exercises, Seven reps each, Seven times:
- Carolina Dry Dock
- 1.5 squats
- Freddy Mercury L/R=1
- Mike Tyson’s
- Copperhead Lunges L/R=1
- LBC in cadence
- Cross Climbers L/R=1
Run to middle of dam and back
MARY: 20 Homer to Marge and about 15 sec plank hold
ANNOUNCEMENTS:
Friday night at white April 10th
Forest Fest April 11th
Lunch April 17th
BrewRuck April 11th
I’m sure I’m missing others
COT:
