Backblast! Squad Work
AO: Bandwidth
Q: Boys 2 Men (Scott Markel)
PAX: Uggs (Brandon Bitner), Rio (Andrew DiGiovanni), Daniel (8 mile), Squeaks (Neal Gallagher), Tube Top (Matt Boretti), Rosco P (Rich O’Donnell), Elton (Tim), Green Thumb (Ray Perry), Papi (Isaias Brito), Honorable Mention (Matt Ribbens), Jay Z (Shawn Carter), Ascot, Gilmore (Jim T), Thingamabob (Ariel), Bell Tower; Change Order; Deductible; Pine Tar;
FNGs: None
Count: 20
WARMUP: SSH, cerfazzios, GM’s, and Willie mays Hayes.
THE THANG: native people run around school in two groups.
Separated in to teams of 4’s. We ran a lap together and then separated to our cones. Teammate 1 went to first cone, and so forth and so on down to 4. Partner 1 would complete exercises and then run a lap and stop at partner 2 and help him complete exercises. They would then run a lap and stop at partner 3, do this until we finish at the fourth cone. The exercises were as follows:
- 10 burpees
- 20 burpees and 30 hand release merkins
- 30 burpees, 60 hand release merkins, and 75 Jump Squads.
- 40 burpees, 90 hand release merkins, 150 jump squads, and 200 mtn climbers in cadence.
Thang 2: ran a test run the length of the parking lot and back in a minute or less to avoid burpee penalty. Pax could adjust distance as needed to make time. We did this 2 times after our squad workout and everyone made the time.
Squad work: a workout inspired by Saquan Barkley(at least some of it)
- 10 box jumps
- 10 Bulgarian split squats each leg
- 10 Bulgarian split squat jumps each leg
- 10 step downs
We repeated it one more time but cut it in half due to time. Moseyed back to the flag.
ANNOUNCEMENTS: roadside cleanup 7/12 @ 9:15; fireside chat at Tubetops same night; 7/18 lunch at Alpaca; anniversary for a site coming soon
COT: all Prayers spoken and unspoken
