Backblast! A Trip Up Trashmore

AO: Bandwidth
Q: Dumbledore (Dave Monaco)
PAX: BTS Bales, Oscar Mayer (Shaun Hanna), Jay Z – Shawn Carter, Tube Top (Matt Boretti), Uggs (Brandon Bitner), Goose (Chuck Cline), Turnover (Brandon Carter), Dumbledore (Dave Monaco), Rio (Andrew DiGiovanni), Elton (Tim), Squeaks (Neal), Spit Valve (Geoff), Thingamabob (Ariel), Ham (Chris Schafer), Bell Curve (Brian Robinson), Papi (Isaias Brito), Globetrotter, Pine Tar, Squiggy, Hambone, Herbie, Infidel, Isuzu
FNGs: None
Count: 23

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

Pax took off toward Trashmore but stopped for an initial circuit at the path.

First circuit

• 1 burpee
• 2 squats
• 3 merkins
• 4 lunges
• 10 rounds (100 reps)

Pax took a Mosey to base of Trashmore

• Partner up
• Partner 1 started up the hill in a Bernie Sanders while partner 2 did a slow mosey to serve as the eyes of partner 1
• On the call, partners switched. We did this a few times as we Worked up to first landing

At the midpoint, Pax divided into two groups and did a buddy run to top of Trashmore.

Once at top, Pax did an 11 workout:

Far End: Tuck Jumps
Near End: elevated diamond Merkin

Pax Moseyed back down to the top of the soccer field and did a plank hold till we were regrouped.

We then moseyed to the COT for Mary’s, which involved a circuit of three different plank exercises at a 20 count each.

Announcements

Ham all week next week for workouts
Lunch Friday Dave’s Hit Chicken
Thurs Die Hard workout at Bandwidth
Holiday hours Xmas eve
Xmas workout sanctuary 6am

Prayer Praise

Elton mom Donna – hip surgery
Deductible travel Africa
Syria and Ukraine – peace