Backblast! Trashmore Orbit

AO: Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Bell Curve (Brian Robinson), Boys 2 Men Scott Markel, Deductible(Jordan) , Dumbledore (Dave Monaco), Elton (Tim), Globetrotter (Sean Smith), Green Thumb (Ray Perry), Jay Z – Shawn Carter, Papi (Isaias Brito), Rio (Andrew DiGiovanni), Rosco P (Rich O’Donnell), Rupert (Dan G), Spit Valve (Geoff), Tomahawk (Leo Brito Serafio), Turnover (Brandon Carter), Pine Tar, Dog Face Gremlin, Squiggy
FNGs: 3 Pine Tar, Dog Face Gremlin, Squiggy
Count: 18

Warm up

• side straddle hop
• Mountain climbers
• Plank to calf stretch
• Worlds Greatest Stretch
• Touch the toes
• Deep squat
• Heliocopters

The Thang

18 hearty Pax braved wind chill in the teens under starry skies to circle Trashmore.

After a mosey to the path, we introduced the three exercises we would do at four stops around the circle:

• Carolina dry docks
• Squat to toe touch
• Dead bugs

We did ten to 10 warm up reps of each.

Pax then began the run. We went from 4-6 minutes at a time. At each stop, we completed 25 of each exercise (total of 100 of each after four stops)

Once back to the start point, we grabbed a medium size rock and divided into two groups.

While one group did a 40 yard sprint and moseyed back, the second group to AMEAP of the following exercises with the rock:

• curls
• Presses
• Tricep extensions
• bent over rows
• Squats

We then moseyed back to the COT

Announcements

• Jan 25 opportunity for a workshop on the basics of money. For teens to adults. 10 am Brier Creek 4 hours. See Jay Z with questions
• Jan 10 wine barrel event with M’s
• Jan 11 6 dancing at yoga and winebary
• Pawnee party on 20th if PSU wins

Prayers and Praise

• Globetrotter out of work…needs something
• Boyz 2 Men’s daughter had an MRI this am