Backblast! Trashmore also

AO: Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Jay Z (Shawn Carter), Rosco P (Rich O’Donnell), Infidel (Josh Gentry), Dumbledore (Dave Monaco), Papi (Isaias Brito), Isuzu (Seth), Josh Burton (jingle), Elton (Tim), Natural Selection (Ray Darwin), Thingamabob (Ariel), Deductible(Jordan) , Billy Goat, Tube Top (Matt Boretti), fahrenheit , Rio (Andrew DiGiovanni), BTS (Jeremy Bales), Fish Stick (Barret Stauffacher), Melamine (Chad), Boys 2 Men (Scott Markel), Cobra Kai, Cosworth, Baggage Fee, Land O Lakes, Dennis aka Molehill
FNGs: 1 Dennis aka Molehill
Count: 24

WARMUP:

Side straddle hop
Sir Fazio
Good Morning
Willie Mays Hays
Calf stretch
5 merkins
Dynamic warm up

THE THANG:

A beautiful cool morning with no coupons!

We moseyed to trailhead to Trashmore circle.

Gathered and explained process: Running trail circle until Q calls gathering. Seeking to do 100 reps of exercises at each stop.

First stop

• 25 derkins
• 25 scissors out and in is one
• 25 jump squats
• 25 Apollo Ono

Second Stop

• 25 hand release merkins
• 25 lunges (one is one)
• 25 LBCs
• 25 knees to chest

Third Stop (if time)

• 25 Peter Parker’s
• 25 Bobby Hurleys
• 25 Homer to Marge
• 25 nipplers

We gathered where we started at Trashmore Trail intersection.. Everyone grabbed a non-carry rock and partner for Thang Two: partner sprints and AMRAP rock reps

Partner A: does the exercise AMRAP
Partner B: sprint to marked spot and back

Exercises

• Push press
• Tricep extension
• Curls
• Lat pulls
• Squats

Moseyed back to COT
MARY:
ANNOUNCEMENTS:

• iron Pax next Thursday at Max Bandwidth
• Deacon sign up – event is sept 27
• Rio training for Deacon – weekend pre-runs
• Sept 17 Neighbor to Neighbor event to support Yoda’s work in Raleigh
• Sept 19 lunch at Forks

COT:

• Kids starting school