Backblast! 30 on 30’s

AO: Boiler Room
Q: Dowry (Derrick Wolfe)
PAX: Curves (Aaron Stork), Kitty Hawk (Mike Ballard), Rio (Andrew DiGiovanni), Tube Top (Matt Boretti), Jay Z – Shawn, Honorable Mention (Matt Ribbens), Little Dinghy (Jim Amy), 10k John Martin, Goose (Chuck Cline), Lap-Dawg (Ethan Page), Mediocre/Dan , Opie (Stan), Boys 2 Men Scott Markel, Kitchen (Joseph Johnson), Ascot, Ham (Chris Schafer), Six Pack (Matt Coombs), Money Pit (Blake Anderson), Papi (Isaias Brito), Pump Action (Kevin Marer), Boingo (Jeffrey Christensen), SellHigh, BiLo, RealMC
FNGs: None
Count: 26

Pledge of Allegiance
Warm-Up: SSH / Good Mornings / Sir Fazio Arm Circles (Forward & Reverse) / Willie Mays Hays / Downward Dog Calf Stretch / Runner’s Stretch / Hamstring stretch / Low Squat Groin Stretch
Work-Out:
Thing 1:
Mosey to hill
Bottom of hill 10 Star Jumps
Bear crawl up
Top of hill 10 V-Ups
Mosey to the retaining wall at tennis courts.
Grab rock (non traveling)
30 (SC) Balls to wall shoulder taps (OYO)
30 Peoples Chair w/rock over head press
30 (SC) Calf Raises (OYO)
30 Bent Over Row w/rock
30 (SC) Calf Raises (OYO)
30 (L/R=1) Peoples chair w/rock American hammer
30 (SC) Calf Raises (OYO)
30 Curls w/rock
30 Sec Peoples Chair
10 Balls to wall count down the line
Put Rocks back
Thing 2:
Mosey back to field
Lunges to 1/4 Field / High Knees to Half / R-Shuffle 1/4 / L-Shuffle 1/4
Partner Up
Grab Bike Tubes
Chariot Runs half of field then switch Run back (rinse and repeat)
100-Swats / 100-LBC
One Partner does Bernie Sander 1/2 Field / Mosey 1/2 Field back other does exercises then switch
One more Chariot Run half of field then switch Run back

Jake Webb’s

Mosey Back to Flag
Announcements: July 4th convergence at Max Bandwidth at 7am, July 3rd fireworks join other PAX around 50 yard line or as close as we can get, last Sat in July 2nd year anniversary at knightdale station park with family picnic to follow more details to follow, July 9-10th Bilo’s beatdown, July 19th Belt challenge at Boiler Room, Deacon Practice Runs starting this Sunday meet at Agoge at 7am,
COT: Sixpack’s friend’s mom (Barbara) in hospice, Floppy friend and wife are separated.
Thanks for joining me in a much cooler temp. Gloom!