Backblast by Green Thumb (Ray Perry) on 07/19/2023

AO: The Armory
Q: Green thumb
PAX: 5 (Gilmore, Bob Ross, Dano, & Gutter Helmet)

Warm Ups: SSH, Imperial Walker, Hillbillies, Good Mornings, & Willie Mayes Hayes

Slow mozie around the church (long way) to the hill on the back side of the church for some quad isolation.

Thing 1: 7’s on the hill for quad isolation. Rep count (30-5, 25-10, 20-15, 15-20, 10-25, 5-30)
Exercises: Monkey humpers at the bottom of the hill, LBCs at the top.
Movement: Bernie Sanders (Feel the Burn) up the hill and regular mozie back down.

Then we took our jelly legs to the rock pile to select a non-traveling, non-rotating rock.

Thing 2. modified ladder of rock work.
Exercises: Curls, Goblet Squats (more legs), Tri Extensions & Bent Over Rows
Started with 25 reps of each (OYO) run to the end of the parking lot and back.
Then 15 reps, run to next cone (3/4 parking lot) and back.
Last 5 reps and run to last cone (1/2 parking lot) and back.

Mozie back to the flag for 5 minutes of rotating Mary around the circle. AX chose Homer to Marge, Leg holds, V-ups, Rosilita and Bandsaws. Green Thumb brought Bandsaws back from Phoenix, think J-Lows but moving front to back instead of side to side.

-Two 2nd F opportunities on Friday. Lunch at Forks in Wake Forest and “Brah Beatdown” at Lake Gaston
-The Deacon practice runs each Sunday 7:00am at Joyner Park have begun
-One week left on Back Pack fundraiser (see 3rd F posting)
-NE Wake 1 year anniversary convergence at Knightdale Station Park Sat July 29th, 7:00am. he Farm and Clarion will be closed.

-Families in Vermont impacted by the flooding
-Green Thumb’s Father-n-Law, Jim, in the hospital and all other in need of a healing hand.
-For PAX traveling and on the road this time of year