Backblast! Welcome to 5-1
AO: Max Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Dowry (Derrick Wolfe), Dumbledore (Dave Monaco), Rio (Andrew DiGiovanni), Elton (Tim), Tube Top (Matt Boretti), Deductible(Jordan) , Squeaks (Neal), FuseBox(Ethan) , Spit Valve (Geoff), Globetrotter (Sean Smith), Melamine (Chad), Isuzu (Seth), Squiggy (Francis Ignacio), Infidel (Josh Gentry), Curves (Aaron Stork), Deep Dish (Jeff Beryt), Downward Gremlin, Digorno, Thin Crust, Ughs
FNGs: None
Count: 20
WARMUP:
- Side straddle hop
- sir Fazio
- Willie Mays Hays
- Good Mornings
- Mtn climber to calf stretch
- 5 merkins
THE THANG:
Moseyed to the intersection of Trashmore trail.
Thang One
Mosey to eastern Trashmore trailhead
5*1 warm up OYO
- [ ] 5 over the median merkins, 1 burpee
- [ ] 5 jump squats on median, 1 burpee
- [ ] 5 derkins off the median, 1 burpee
- [ ] 5 split squats off median (each leg), 1 burpee
- [ ] 5 Carolina dry docks off median, 1 burpee
Moseyed a bit down the outer trail and grabbed a rock.
Thang 2
Every 50 reps you will mosey to the cone and sprint (or fast mosey) back
You are to complete 50 reps of 5 posted exercises
How you mix the exercises to achieve the 50 reps before you run is up to you (e.g. do 50 thrusters and run or do 10 of each exercise and run).
Exercises:
- Weighted Jump squat with a twist
- Weighted Thruster
- Weighted Rows
- Weighted 12-6 toe touches
- Weighted tricep extensions
Moseyed to the Playground wall
Thang Three
On the wall:
- 5 second wall sit hold then a Merkin – down the whole group
- 15 second handstand hold
MARY:
LBC – 25
Leg lifts out and in – 10
WWII – 15
ANNOUNCEMENTS:
- Zinc house Fri 5:30
- VQ week after Mother’s Day
- 365 max bandwidth spit valve next Thursday 8th
COT:
- Deep dish interview went well. Hoping to hear back soon
- Deep Dish Aunt Joyce moving to assisted living
- Melamin friend EMS died Monday – Kevin
