Backblast! Daily Bread

AO: Quarantine
Q: Dowry (Derrick Wolfe)
PAX: Floppy Disk (Tom Neal), Billy Goat, Boys 2 Men Scott Markel, Jay Z – Shawn, Oscar Mayer (Shaun Hanna), Ascot, Money Pit (Blake Anderson), F3 Poncharello (Aaron Denn), Rio (Andrew DiGiovanni), Flush (Clay Campbell), Kitchen (Joseph Johnson), Sharkbait (Jarrod Scott), Snickle (Andrew), Josh Burton (jingle), Spit Valve (Geoff), Open House, Goose (Chuck Cline)
FNGs: 1 Goose (Chuck Cline)
Count: 18

Warmup
5 (IC) Good Mornings
10 (IC) Sir Fazio arm circles, front and back
10 (IC) Willie Mays Hayes
20 (IC) SSH
Downward Dog – Calf Stretches
Runner’s Stretch
Hamstring stretch
Low Squat Groin Stretch

Mosey to Bridge
The Thang 1: Falcon Tribute
14 Dips
14 Step-Ups (IC)
14 Derkin’s
14 Erkins

Mosey to Parking Deck
The Thang 2: Verses of the Day
PAX Mosey up Stairs to Top of Parking Deck
PAX Stay together & Mosey going back down. STOP HALFWAY AT EACH FLOOR AND BERNE SANDERS UP HALF LEVEL. MOSEY TO NEXT FLOOR.

Matthew 5:9 Blessed are the peacemakers, for they will be called children of God
Level 5: 9 Hand Release Merkins (SC)

Acts 4:12 Salvation is found in no one else, for there is no other name under heaven given to mankind by which we must be saved
Level 4: 12 Shoulder Taps (IC)

Ephesians 3:20 Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us.
Level 3: 20 Carolina Dry-Docks (SC)

Philippians 2:13 for it is God who works in you to will and to act in order to fulfill his good purpose
Level 2: 13 Plank Jacks (IC)

James 1:19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry
Level 1: 19 Low-Slow Flutters (IC)

Mosey back to Grab Blocks
The Thang 4: Blocks
30 Goblet Squats
25 Curls
10 MOD – gravediggers Left
10 MOD – gravediggers Right
30 Overhead press
25 Triceps press
20 Bent over rows
30 Bench press
25 Weighted American hammers (SC)
10 Weighted V-Ups
Plank hold regular 45 sec
Rt side plank hold 30 sec
Lt side plank hold 30 sec
Shoulder Stretch
Hamstring stretch
Low Squat Groin Stretch
(1) Burbee for Floppy

Announcements: Brew Ruck This Sat. (11am) meet at Norse Brewing, Bone Frog at The Farm Sat., Raleigh F3 Family Picnic at Umstead Park Sat (Check Slack for details or get with Billy Goat), EDM Ruck Monday (Non-Burbee Alt), June 8th at 9:15am roadside cleanup (RSVP on FB or get with Rio), Respect Q week few spots still remaining, Q’s get your backblast done
COT: Sharkbait’s trip to Ecuador, Snickles Friend being ordained.