Backblast! Post Labor Day Laboring

AO: Kblasts
Q: Dumbledore (Dave Monaco)
PAX: BTS Bales, Jay Z – Shawn Carter, Rio (Andrew DiGiovanni), Thingamabob (Ariel), Deductible(Jordan) , Spit Valve (Geoff), Turnover (Brandon Carter), Goose (Chuck Cline), Dumbledore (Dave Monaco), Tube Top, Miss Butterworth
FNGs: None
Count: 14

WARMUP:

Side straddle hop
Fugazi arm circle
Helicopter
Walk out Calf stretch
Reach right and left
Willie Mays Hays
Good mornings

THE THANG:

Pax went to coupons. Q let group in a travel to exercise circuit

Cones at 30, 60

• Rifle carry to cone
• [ ] 10 plank jump ups holding coupon
• [ ] 15 push press w coupon
• [ ] 20 squats with coupon

• murder bunny to second cone
• [ ] 10 bent over rows w coupon
• [ ] 15 suitcases with coupon
• [ ] 20 derkins on coupon

Fast mosey back to start and return to second cone

Return to to base repeating above exercises on way back

Mosey to first playground

OYO

1 pull up
2 merkins
3 squats
4 burpees

5 rounds

Plank or squat till pax finishes

Mosey to second playground

Partner up. While Partner One did some 15 yard agilities, partner 2 completed an AMR

Shuffle out and backing
Carioca out and back
Bernie Sanders out and back

AMR

Round One- Mike Tyson’s
Round Two – wall sits
Round Three – dolphins

Finished with some balls to the walls 5 and 3 second holds

mosey to Mary

MARY:

Opposite had to opposite foot
Pulse right, pulse left
Nipplers 20
Sphinx
Full body stretch

ANNOUNCEMENTS:
COT: