Backblast! Rosehill craps
AO: Farm
Q: Boys 2 Men (Scott Markel)
PAX: Pump Action (Kevin Marer), Flush (Clay Campbell), Wicket (Pranav), fahrenheit , Lucky , Dowry (Derrick Wolfe), Gilmore (Jim T), Spit Valve (Geoff), Uggs (Brandon Bitner), Paranoid (Nick C), Penguin (Dylan Warner), F3 Phunny (Kip Lowery), Jay Z (Shawn Carter), Floppy Disk (Tom Neal), EKG (Lee White), Cosworth, Josh Burton (jingle), Bilo
FNGs: None
Count: 19
WARMUP: SSH, sir Fazios, GM, and Willie Mays Hayes
THE THANG: mosey to Rosehill for the Rosehill Craps. We separated into 4 teams and each team would roll 2 dice. 1 dice would determine location to stop on Rosehill and 1 dice would determine exercise. I had 5 locations setup and if you rolled a 6 you would run to the bottom and back to roll again.
Station 1 Abs in cadence:
- 50 LBC’s
- run to the bottom of Rosehill and back to the dice to roll against
- 15 outlaws each direction
- 20 hello dolly’s
- 30 American Hammers
- 20 box cutters
Station 2 Merkins:
- 25 merkins
- 25 hand release merkins
- 25 chuck norris merkins
- Run to the bottom and back to the dice
- 25 diamond merkins
- 25 wide arm merkins
Station 3 plyometrics:
- Run to the bottom and do an Indian run to the dice
- 50 mtn climbers(L/R = 1)
- 50 squat jumps
- 50 split squats jumps
- 50 lateral hurdle jumps(double leg)
- 25 single leg line jumps(each leg)
Station 4 legs:
- 50 monkey humpers
- 50 star jumps
- Run to the bottom and back to the dice
- 30 Ltn Dan’s
- 20 Bulgarian split squats each leg
- 20 single leg squats each leg
Station 5 Burpees:
- 5 burpees
- 10 burpees
- 15 burpees
- 10 burpees
- 5 burpees
- Run to the botttom and back to the top.
We did 10 more burpees while we waited for the pax.
MARY: WW2’s
ANNOUNCEMENTS: check slack or Facebook
COT: Jay Z’s friend Ginger and her continued healing; paranoids niece got married; crash course new job; others still looking for a job; globetrotter.
