Backblast by Chet Ripley (Elton Smith) on 12/18/2024

Backblast! La Methode Naturelle

AO: Armory
Q: Chet Ripley (Elton Smith)
PAX: Counterfeit (John Kinneer), Boone’s Farm (Chris)
FNGs: None
Count: 3

WARMUP:
Side Straddle Hops
Good Mornings
Sir Fazio Arm Circles
Mountain Climbers
THE THANG:
Mosey to the Bars for a round of “Real World Physical Capability” brought to us by the people at
movnat.com
Set 1 – 4 Rounds
Push-Pull Crawl – 20 ft.
Deep Squat – 10x
Dead Hang – 20 sec.
Standing Broad Jump – 10x
Set 2 – 4 Rounds
Foot Hand Crawl – 20 ft. (each way)
Rocking – 20
Walking Lunge – 20 ft. (forward & backward)
Side Shuffle – 20 ft. (each way)
MARY:
10x Homer to Marge
10 Deep Abdominal Breaths
ANNOUNCEMENTS:
Friday Lunch
New Years Convergence
COT:
Boone’s Farm – Knee
Chet’s Wife – Shoulder
Counterfeits Cousin – Cancer