Backblast! Too Heavy A Rock

AO: Max Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Deductible(Jordan) , Isuzu (Seth), Spit Valve (Geoff), Bell Curve (Brian Robinson), Curves (Aaron Stork), Dowry (Derrick Wolfe), Dumbledore (Dave Monaco), Elton (Tim), Green Thumb (Ray Perry), Rosco P (Rich O’Donnell)
FNGs: None
Count: 10

WARMUP:

Side straddle hop
Sir fazio
Helicopters
Golf swings
Good mornings
Willie Mayes Hayes
Calf stretch

High knees
Frankensteins
Knees kicks
Squat and Twist

THE THANG:

The PAX took off toward the Trashmore loop and stopped for a warm-up on the medians

Thang One

2 rounds

• 8 derkin to erkin (one of each is one)
• 10 top touch jump overs (every time you touch top is one)
• 12 plank knee to elbow (L/R is one)

After a reset, we grabbed a rock travel with that should make it burn at 12-15 reps – Dumbledore choose too heavy like last time…

We moseyed to base of Trashmore Trail

Thang 2

5 Shuffle weighted jump: over and back is one

We moseyed at different rates to the first landing alternating overhead holds on left, right, and both hands.

Thang Three

OYO

• 15 weighted WWII
• 15 overhead to Knee crunch
• 15 Russian twists

We moseyed to the top of Trashmore

Thang Four

OYO circuit

• 50 tricep extensions
• 50 shoulder presses
• 50 weighted squats

3 descents and ascents to the cone. Pax decided how to break up their exercises and laps.

We moseyed down and dropped off our rocks, a few minutes late. Then hit the COT.

MARY: no time
ANNOUNCEMENTS:

19th Brew Ruck 26 Forest Fest
Respect week after dads day
VQ after Mother’s Day

Isuzu grandad health comfort and fire at vintage village fire

COT:

Elton birthday tomorrow
Roscoe moms family and uncle John
Tube mom 80th birthday