Backblast by Flush (Clay Campbell) on 02/28/2024

Backblast! Last REAL day of February

AO: Quarantine
Q: Flush (Clay Campbell)
PAX: Thingamabob (Ariel), Rio (Andrew DiGiovanni), Money Pit (Blake Anderson), Rosco P (Rich O’Donnell), Dowry (Derrick Wolfe), Snickle (Andrew), Tube Top (Matt Boretti), Oscar Mayer (Shaun Hanna), Josh Burton (jingle), Prius – Ryan McCallum, Sharkbait (Jarrod Scott), Spit Valve (Geoff), Squeaks (Neal)
FNGs: None
Count: 14


Warm-A-Rama / Stretch-A-Rama
Mosey loop.
SSH IC to 25
Imperial Walkers – IC count for 15
Good Mornings – IC to 8
Arm Circles Forwards – IC count for 15
Arm Circles Backwards – IC count for 15
Quad Stretches – hold quad in place – count to 10 each leg
Hamstring Stretches (lean down and stretch with one leg over the other, switch, and then legs together)
Downward Dog Calf Stretch


Thang 1

At the spot with two rows of ledges, spread out. OYO. Perform 5 Step-ups, then 1 Burpee. (Perform your Burpee sideways if there isn’t enough room). Rinse and repeat until you achieve 50 Step-Ups and 10 Burpees. SSH – 50 count. Bonnie Blairs – 20 count OYO (L+R=1)

Thang 2
Mosey to loop parking lot after the bridge.
Run/mosey around parking lot between each set.
3 Rounds
-5 Carolina Drydocks, 10 Shoulder Taps IC, 15 Squats.
-10 Carolina Drydocks, 20 Shoulder Taps IC, 30 Squats.
-15 Carolina Drydocks, 30 Shoulder Taps IC, 45 Squats.

Thang 3
On the way over to the stairs, stop on the bridge and do London Bridge.
Stop again and do a couple of wall sits (approx. 90 seconds in duration with 30 seconds recovery in between)
Thang 4
Head over to the stairs.

7’s (variation) – Start at the bottom of the stairs. Perform 1 Big Boy Situp, Run up the stairs, Perform 6 Merkins, run to the bottom of the stairs. Rinse repeat all the way up to 6 Big Boy Situps, 1 Merkin.
1, 6
2, 5
3, 4
4, 3
5, 2
6, 1


-Supermans on my up to 15


-Dark Side of the Moon 51st Anniversary at Boiler Room
-Convergence on 03.16.24 at Excalibur (Farm and Clarion closed)
-Pot O Gold 15K on 03.16.24
-March Madness at Real McCoys on 03.22.24


Prayer for Sharkbait’s missions trip to Armenia and for Snickle’s friend Jean-Claude’s mom.