Backblast! 2026 kickoff

AO: Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: BTS (Jeremy Bales), Cosworth, Dumbledore (Dave Monaco), Elton (Tim), Griswold , Melamine (Chad), Natural Selection (Ray Darwin), Rio (Andrew DiGiovanni), Rosco P (Rich O’Donnell), Spit Valve – Nantan (Geoff), Thingamabob (Ariel), Tube Top (Matt Boretti), Fish Stick (Barret Stauffacher)
FNGs: None
Count: 13

WARMUP:

Side straddle hop
Sir Fazio
Windmill
Willie Mays Hays
Calf stretch
5 merkins
Dynamic warm up

THE THANG:

The pax took a Mosey to Trashmore track, and grabbed a non-traveling rock and a partner

Thang One: Partner rock and cardio

First partner did cardio while second partner completed designated reps:

Rock Cardio
Squat thrusters 12 Bobby Hurleys
Pull through 12 Star jumps
Crouch curls 12 Lt Dans
Plank dead lift 12 Apollo Onos
WWII 12 Mountain climbers

Pax then took a Mosey together to base of Trashmore.

From there we started up to the midpoint of Trashmore. On call of COswitch between Bernie Sanders and forward mosey

Once at midpoint we do Thang Two: group Mary’s 20-26

• 20 J Los
• 26 LBC extensions
• 20 WWIIs
• 26 American Hammers
• 20 Homer to Marge

On the way back down, we did a half set (6 reps) of the rock and cardio work.

We the took a Mosey to the field for Thang Three: Long March Home (repeated three times down, back, and down again)

Proceed on command of CO

• mosey
• Bear crawl
• Mosey
• burpee Long Jump
• Mosey
• Side crawls both sides
• Shuffle both sides
• Prisoner walk (front and reverse)
• reverse crab walk
• Sprint to finish

Announcements

MARY:

Low slow flutter 10 count
Toe taps left, center, right
Freddie Mercury
Side plank left and right

ANNOUNCEMENTS:

• Max Bandwidth on Thursday. Rio (Andrew DiGiovanni) leads David Bowie 10 yr of death anniversary. A good bit of running. Bring a headlamp
• 10 Q sites with Thingamabob (Ariel). Contact him.
• Friday lunch next week (Jan 16) at Los Tres Magueyes Rolesvile

COT:

• Rosco P (Rich O’Donnell) friend Anthony had an important CAT scan Tuesday
• BTS (Jeremy Bales) mom Terry had knee replacement on Tuesday