Backblast by Chicken Hawk (Tristan Maness) on 03/15/2023

Site: The Armory
Q: Chicken Hawk
PAX: Flush, Jack-Jack, Gilmore

“I Arise”

SSH x 20, in cadence
Good Mornings x 8 ic
Willie Mays Hays x 10 ic
ic Arm Circles x 20 f & b

Transition: Mosey to front of church

Partner Sets
100 merkins (P1 does 10 while P2 holds plank)
100 WWII (P1 does 10 while P2 holds 6 inches) 100 Squats (P1 does 10 while P2 holds chair squat)

Transition: Mosey to back of the parking lot near buses

Workout Ladder: Ascending to 24
Partner Up, 6 stops, start with 1 rep at the first, add a rep each stop all the way to 24.
1)Alternating Shoulder Taps
3)American Hammers
5) Alternating Side Squats
6) Flutter Kicks

Quick Couponing
PAX’s grab non traveling rock circle up at bball court

Repeated twice
Overhead Press 5x
Squats 10x
Curls 15x
American Hammer x20

Transition: Mosey to COT, circle up for Marys

Homer to Marge 20x
Rosalita‘s 20x
CBL’s 20x

1)March 18 The Farm and Clarion closed for convergence at 7AM Knightdale station park and then Pot of gold 5K immediately following.
2)First monthly luncheon March 17th @ Bad Daddies Burgers Friday 11:45am
3)@gilmore Discussed Rucking AYO at Joyner Park on Tuesday’s

Prayer: remember all the PAX who are facing injuries, those who have not been out in a while.

Finished up with .

Thanks for meeting with me in the cold March gloom this morning gents.