Backblast! Hall of Fame Effort

AO: Max Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Bean Counter (Coleman B.), Dumbledore (Dave Monaco), Elton (Tim), Melamine (Chad), Rio (Andrew DiGiovanni), Spit Valve (Geoff), Thingamabob (Ariel), Deductible, Inches Short
FNGs: None
Count: 9

Bandwidth welcomed Inches Short from Cape Fear F3 for a cool spring morning infused with tunes from the recently named Rock and Roll Hall of Fame Members

WARMUP:

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

THE THANG:

DORA

Pax took extended Mosey to the Trashmore circle for a DORA. While partner ran to base of Trashmore Hill and back, other partner dug in on…

• 75 Derkins
• 100 LBCs
• 150 squats

Pax did plank shoulder taps till all groups finish then 10 burpees as a group.

We then Moseyed to Get Coupon. Group alighted to soccer sideline with three cones stationed across the 50 years pitch.

Completed an OYO

• Run to first cone and back – 10 Over coupon merkins
• Run to second cone and back- 15 Coupon cleans to overhead
• Run to third cone back – 20 Thrusters with coupon
• Murder Bunny to the second cone rifle carry back

Squat hold till Pax completes

Pax took off to the back playground for an final DORA

• Partner One did a Wall sit to a Bear plank.

while other partner went to the playground to do

• 5 pull ups
• 15 jump and touches
• 20 step ups single count

We did five burpees together and then headed for the circle.

MARY:

• Shakira’s
• WWIIs
• V-ups
• box cutters

ANNOUNCEMENTS:

Thingmabob leads Q at Wake Tech tomorrow

F3 Cape Fear celebrates anniversary on June 5-6-7 with an array of Qs.

COT:

Deductibles mom healing from broken wrist

Maneater? In Raleigh F3 with a cancer diagnosis