backblast

Backblast by Dumbledore (Dave Monaco) on 12/05/2024

Backblast! Tabata Time

AO: Kblasts
Q: Dumbledore (Dave Monaco)
PAX: Dumbledore (Dave Monaco), Melamine (Chad), Spit Valve (Geoff), Bean Counter (Coleman B.), Tube Top (Matt Boretti), Elton (Tim), Green Thumb (Ray Perry), BTS Bales, Deductible(Jordan) , Pine Tar, Patch Adams
FNGs: None
Count: 11

WARMUP:

Short Mosey to Warm Up

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

THE THANG:

Two Tabatas were the foundation of the Q today.

Pax set out first on a strong mosey around remote parking lot before coming to the sunk blocks.

Tabata Round One at Blocks

3 exercises, 4 rounds, 45/15 off

  • Step ups (alternating leg)
  • Dips
  • Plank knee to tri, and stand up


We then moseyed to the intersection of the Trashmore path for round 2. We selected a couple of rocks (one heavy, one medium) for this set.

Tabata Round Two at Trashmore Path with Rocks (4 exercises, 3 rounds).

  • Weighted jump squats
  • One arm farmers March – 10 steps then Switch arms (lighter rock used here)
  • weighted WWll
  • Thruster shoulder press


Pax then moved to top of the soccer field for the mosey back to the COT. As we slow moseyed, we stopped in command to complete 15 merkins and 10 Lt. Dans

MARY:

No time for Mary’s

ANNOUNCEMENTS:

Sat 7 am Knightdale dirty Santa 8:15 wrapped gift

Dec 24, 31 Jan 1 holiday hours for workouts

COT:

Praise F3 guys at recent coffee. Sharing struggles…remember what Spitvalve says: “you can do burpees anywhere.”

George, friend of Patch Adams.

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