Backblast! Traipsing Around Trashmore
AO: Max Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Curves (Aaron Stork), Deductible(Jordan) , Dowry (Derrick Wolfe), Dumbledore (Dave Monaco), Elton (Tim), F3 B and E, Goose (Chuck Cline), Ham (Chris Schafer), Rio (Andrew DiGiovanni), Tube Top (Matt Boretti), Infidel, Dial Tone
FNGs: None
Count: 13
Dumbledore led his last lesson before summer break. He will be gone the next six weeks living in a cabin by a lake in upstate NY.
So the PAX head to the Trashmore Trail for a circular run combined with some OYO and DORA activity.
Warm up
Side straddle hop
Fugazi arm circles
Helicopter
Walk out Calf stretch
Reach right and left
Willie Mays Hays
Good mornings
Mosey to Trashmore Circle for quarters
First Session
- 10 over the curb burpees.
- Run quarter of circle
Second Session
OYO 30 alt leg squat to toe touch
Third session
- Partner
- 5 shuffle and touch across path 4x
- In and merkins AMR
Fourth session
OYO floor touches to drop squat
Fifth session
- partner
- 5 lateral hops back and forth 4x
- knees to seat AMR
Sixth session
OYO 30 nipplers (thx Yoda!)
Seventh Session
- 10 over the curb burpees
Move to field
- Cones at 10, 20,
- Bear crawl to first cone run to second, jog back
- Gorilla run to first cone,
- Bear crawl to first cone, explosive jumps to second cone
- Classic suicide
mosey to circle
Front plank hold
Side plank hold left and right
Cobra holds
Announcements
- First Friday tomorrow evening
- Respect week next week
- lunch Friday the 21st
Prayers
- Infidels dad with surgery coming
- Boone’s Farm for loss of his dad
- Pat at Tube Top’s church who is fighting cancer