backblast

Backblast by Dumbledore (Dave Monaco) on 03/28/2024

Backblast! Sweet Sixteen Madness

AO: Max Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Dumbledore (Dave Monaco), Dowry (Derrick Wolfe), Fish Stick, Spit Valve (Geoff), Elton (Tim), Screentime (Alex Stoica), Yoda (Royce), Billy Goat, Drysdale
FNGs: None
Count: 9


WARMUP:

Side straddle hop
Fugazi arm circles
Heliocopters
Worlds greatest stretch
Calf stretch
Good mornings

THE THANG:

Rain moved the small but mighty PAC under the shelter for a sweet sixteen, hoops inspired Q.

Dumbledore appreciated his F3 mentor Yoda making the trip north with Drysdale and Screenshot to add some energy to the group!

After 5 (or so) mosey laps under the awning, the PAC accepted the challenge of four quarters of four exercises completed to 16 reps (OYO).

There was also a halftime of that was more work than rest.

Quarter 1

4 exercises 16 reps

  • Derkins
  • Squat followed by a hop to the bench
  • X cross abs
  • Mountain climbers on curb


Followed by 3 laps under the awning

Quarter 2

4 exercises 16 reps

  • Peter Parker’s
  • imperial walkers
  • WWII
  • squat jumps


Followed by 5 treks to end of island and back

Halftime

  • DORA
  • PAC pairs did 32 burpees w Partner 1 hitting the burpees and partner 2 completing a short suicide

3rd quarter

4 exercises 16 reps

  • Mike Tyson’s
  • Apollo Onos
  • Dips
  • j-los on each side


Fourth Quarter

4 exercises 16 reps

  • Inverted merkins
  • Step ups right leg is one
  • LBCs
  • Break Dancers


As a basketball player is only as good as his agility, the PAC did a series of cone agility drills including shuffling, bear-crawling, “sprinting,” backpedaling, Cariocaing (?), and Bobby Hurleying….

PAC finished with some friendly competition using a line of cones and teams racing one another in both hand and foot tapping drills.

No winners declared!

MARY: none
ANNOUNCEMENTS: Good Friday gathering with Thingamabob tomorrow
COT:

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