backblast

Backblast by Dumbledore (Dave Monaco) on 08/07/2025

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

Respect

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