Backblast! 100 yards of Work
AO: Boiler Room
Q: Boys 2 Men Scott Markel
PAX: Pump Action (Kevin Marer), Papi (Isaias Brito), Kitchen (Joseph Johnson), emilalexander38 , Little Dinghy (Jim Amy), Dowry (Derrick Wolfe), Opie (Stan), Goose (Chuck Cline), Archie (Matthew Harding), Floppy Disk (Tom Neal), EKG (Lee White), Ascot, Pierogi, Melamine (Chad), Green Thumb (Ray Perry), Rio (Andrew DiGiovanni), Trey Fussell (Bill Nye), Mediocre/Dan , @spike (Jeremiah johnson) @Tomahawk (Leo Brito) @Mohawk (Gideon Ruhl) @Counterfeit (John Kinneer)
FNGs: None
Count: 22
WARMUP: SSH, Good Mornings, and Willie Mays Hayes
THE THANG 1: Hindenburg Blimps
Setup a 40 yard x 40 yard square at each corner we would do an exercise. We would mosey and sprint between corners.
- 10 burpees at each corner.
- 20 lunges at each cone. Each lunge =‘s 1
- 30 Imperial Walkers
- Merkins 40/20/10/5
- plank jacks 50/25/25/25
- Squats 60/30/15 and then run to the end.
THE THANG 2: 100 yards of work
Mosey/sprint 20 yards and do San Antonio Shufflers(L/R lunge and burpee). Mosey/ sprint 80 yards.
Mosey/Sprint 40 yards and do 10 hand release merkins and mosey/sprint 60 yards
Mosey/sprint 60 yards and do 20 star jumps and mosey/sprint 40 yards.
Mosey/sprint 80 yards and do 30 flutter kicks(L/R = 1) then mosey/sprint 20 yards.
Mosey/sprint 100 yards and do 40 zombie crunches(20 each side) and then mosey/sprint 100 yards.
Mosey/sprint 100 yards and then do 50 LBC’s(single count) and then mosey/sprint 100 yards.
Mosey/sprint 100 yards and do 10 big boy sit-ups and then mosey/sprint 100 yards.
ANNOUNCEMENTS: 8/9 Bilo’s Beatdown; 8/23 Lunch @ Perry’s Steakhouse(must RSVP); 9/21 Deacon Run and they are doing pre-runs every Sunday @ 7am meet at agoge.
COT: Many prayers went out today
