Backblast! Playground Ladder
AO: Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Deductible(Jordan) , Money Pit (Blake Anderson), Bean Counter (Coleman B.), Dumbledore (Dave Monaco), Elton (Tim), Globetrotter (Sean Smith), Infidel (Josh Gentry), Melamine (Chad), Penguin (Dylan Warner), Rosco P (Rich O’Donnell), Tube Top (Matt Boretti), Turnover (Brandon Carter), Uggs (Brandon Bitner), Pine Tar, Osmosis, Coax, Cesar (Spit Shine), Fayad (Static)
FNGs: 2 Cesar (Spit Shine), Fayad (Static)
Count: 18
WARMUP:
Side straddle hop
Helicopters and golf swings
Good mornings
Willie Mays Hays
Calf stretch
Dynamic
High knees
Skip hops
Knees kicks
Heel hamstrings
THE THANG:
Mosey warm up around past playground and then down path to suck blocks
Agility Blocks
Partner up:
Partner one: Touch the cone (line) touch the curb is one. Five out and back as called
Partner two: AMRAP of called exercise 15 and 10 count if needed.
Switch when done then wait for next call.
Round One: sprint out, sprint back; low slow flutters
Round Two: bear crawl out, skip hops back; Bulgarian split squat – repeat sequences of 10
Round Three: Bernie Sanders out, shuffle; derkins
Round Four: Carioca out, Carioca back; pistol crunches, left, middle, right
Round Five: sprint out, prisoner walk back; dip travel dip
Mosey past cars and back to track by playground
Playground Ladder
OYO
Reps on playground (start with different exercises)
Jump squats, plank crunches with swings, merkins
At conclusion of of each round, head to the track.
- 3 sprints between cones after 30 rep
- 2 sprints after 20 rep
- 1 sprint after 10 rep
Spring out and jog back
Wall
One round of a 5 count per Pax
MARY:
No time
ANNOUNCEMENTS:
March 15 dancing
March 22 Raleigh Rumble
March 8 road clean up
May 4 spartan race
March 22 Convergence at brothers keeper
March 1 F3 Mule 6am Kiwanis park
May 16 17 turnover lake FB
Bring Feminine products – one week left!
COT:
For Tube Top family, specifically daughter Alexandra, who has a health issue to manage.
For Rio as he works through his arthritis.
For Osmosis’ connection Alfredo who is recovering from surgery
