Backblast! This and That
AO: Max Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: Josh Burton (jingle), Natural Selection (Ray Darwin), Deep Dish (Jeff Beryt), Green Thumb (Ray Perry), Isuzu (Seth), Elton (Tim), Shutterfly (Mustafa), Dowry (Derrick Wolfe), Papi (Isaias Brito), Dumbledore (Dave Monaco), Rosco P (Rich O’Donnell), Spit Valve (Geoff), BTS (Jeremy Bales), Deductible(Jordan) , Rio (Andrew DiGiovanni), Tube Top (Matt Boretti), Griswald, Bell Curve
FNGs: None
Count: 18
WARMUP:
Side straddle hop
Sir Fazio
Windmill
Willie Mays Hays
Calf stretch
5 merkins
THE THANG:
A beautiful morning to be with the F3 brotherhood!
We moseyed over the the east entry to the park and did Thang One
Thang One: Elevens
Marked out second light pole.
- [ ] Squat thrust nipplers
- [ ] Diamond push ups
Took a 10 count then moseyed to suck blocks for Thang 2
Thang Two: Triplets
Three sets of 25 reps – one upper body exercise, one Mary, one lower body. Run a lap after. That constitutes a round. We did three rounds.
OYO
- [ ] Derkins
- [ ] X and Os
- [ ] Bobby Hurley
Lap was set out at about 30 yards in a circle with cones
We then moseyed to the playground wall for Thang 3
Thang Three: Fun on the Wall
- [ ] Wall sit 30 seconds, inch worn to fence and back with a plank crawl (3x)
- [ ] Balls to walls out to plank and back 3x
- [ ] Plank lateral travel out and back (2x)
Moseyed to COT
MARY:
Slow Freddie Mercuries – 5
Full body stretch
15 WWII
Full body stretch
Mountain pose with side bends each side
ANNOUNCEMENTS:
- Dowry grandpa name: G-Rock
- Pickled onion 17th for lunch – 11:30
- Thanksgiving Q at Bandwidth. Need Qs
- Shutterfly 6-9 wife singing in sat 18th at Fortnight in WF
COT:
- Roscoe friends, Rob and Anthony for cancer treatment and his mom as she travels home
- Dowry daughter Cora married this weekend
- Prayers Fusebox’s wife Amanda healing from infection after baby
- Uggs- birthday, VQ, and grandpa this weekend
- Control Rob for VQ at boiler room tomorrow
