Backblast! Wet and Wonderful
AO: Max Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Deductible(Jordan) , BTS (Jeremy Bales), Control Rod (Robb Dussault), Dumbledore (Dave Monaco), Elton (Tim), Jay Z (Shawn Carter), Melamine (Chad), Spit Valve (Geoff), Uggs (Brandon Bitner), Eight Mile, Rupert, Bell Curve, Infidel
FNGs: None
Count: 13
WARMUP:
Side straddle hop
Sir Fazio
Helicopter
Willie Mays Hays
Calf stretch
Merkins
Dynamic warm up
THE THANG:
Pax grabbed a coupon and head to the wet grass:
Thang One: Diamond Circuit
- [ ] Divide to four cones with coupon
- [ ] Leave coupon at station
- [ ] There will be a transition movement between cones and then an exercise at the cone.
- [ ] First transition movement: bear crawl
- [ ] First exercise: diamond Merkins on coupon (10)
- [ ] Second transition: plank shuffle left
- [ ] Second exercise: plank to overhead with coupon (10)
- [ ] Third transition: plank shuffle right
- [ ] Third exercise: Coupon WWIII (10)
- [ ] Fourth transition: reverse bear crawl
- [ ] Fourth exercise: weighted squat (10)
Do this two times
Then next combinations 2x
Transitions: long jump, Carioca, burpee long jump, skip hops
Exercises: coupon press, coupon triceps, coupons LBC, coupon curls
We then did one of the first round and one of the second.
Thang Two: Murder Bunny Suicides
- [ ] Murder bunny out, redrum back at 5, 10, and 15 yards – we hoped to do this a couple of times. We were too tired, so we did it once.
We moseyed quickly to the wall for…
Thang Three
- Wall sit (5 count)
- Wall sit – 20 seconds, walk out to plank, 5 merkins
MARY: no time. Broga moment
ANNOUNCEMENTS:
- Happy Gilmore tomorrow at Waffle House
- Aug 22 lunch next month
- Next Sat NE convergence Knightdale
- F3 Nation shirt is up
COT:
- Rupert son! Payton born June 1!
