Backblast! Respect
AO: Max Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Dog-Faced Gremlin, Melamine (Chad), Dowry (Derrick Wolfe), Elton (Tim), Rosco P (Rich O’Donnell), Boys 2 Men (Scott Markel), Dumbledore (Dave Monaco), Tube Top (Matt Boretti), Sound Machine, cosworth, Snoopy, Control Rod, Natural Selection (Ray Darwin)
FNGs: 1 Natural Selection (Ray Darwin)
Count: 13
WARMUP:
Side straddle hop
Sir Fazio
Windmill
Willie Mays Hays
Calf stretch
5 merkins
Dynamic warm up
THE THANG:
Dumbledore (Dave Monaco) appreciated the crew that feared not the rain and joined him for his birthday crew. Especially proud that so many of the “Respect Club” joined us – even Melamine (Chad) a tick or several late!
The rain quit so we stayed pretty much to script!
Thang One: Playground Circuits
We moved to the three playgrounds for a set of exercises at each
First playground OYO
- [ ] 8 pull-ups
- [ ] 16 dips
- [ ] 24 squat twists
1 minute of Bobby Hurleys
Mosey to second playground (lap around poles)
- 8 pull ups
- 16 diamond merkins
- 24 Apollo Ono
1 minute squat thrusts
Mosey to third playground
- 8 pull ups
- 16 Carolina dry docks
- 24 Homer to Marge
1 minute of line jumps
We then moseyed to the trail around Trashmore, got a partner, and picked up a non-travel rock
Thang Two: Partner Shuttle Run
Partner A: does the exercise AMRAP
Partner B: out to marked spot and back
Exercises:
- Weighted jump up on to curb
- Weighted Triceps – back on median
- Weighted Seated shoulder press
- Weighted flutters
- Weighted rows
We moseyed back to the covered area near the school
Thang Two: Circuit and Lap
We did a quick OYO circuit of 8 Earkins, 16 step ups (one as one), and 5 burpees, then did a lap under the covered walkway.
MARY:
- Bird dog elbow to knee (R and Left 15)
- Side plank, lift leg (5 each side)
- Boat to Canoe (10)
- Box cutter (15)
- WWII (20)
- Broga moment
ANNOUNCEMENTS:
- Fri night on white 5:30 at Freddie’s
- Aug 15 bi lo beatdown
- Lunch 22 town hall burger 11:30
- N2N Sept 17
- Sept 27 deacon 6:30 am support teams and Q
- DFG made it Tube!
COT:
- Dowry mom 80 birthday daughter 20 birthday
- Tube mom travel to Ireland – Linda 80th birthday
- Snoopy wife, Danelle, as she continues treatment
- Roscoe friend Rob lymphoma and for his dad 84th Safe travel for Roscoe as he and family travel up there