Backblast! Corner Assault
AO: Agoge
Q: Icebox (Matt Mobley)
PAX: Play-Doh (Josh Herring), Six Pack (Matt Coombs), Boingo (Jeffrey Christensen), Tendinitis (Ilia Kolosov), Paranoid (Nick C), New Addition, Ascot, Cosworth, Gold Fish (Julius A.), Jiffy pop (Prabhu), Doubloon (Matthew Walker), Prius – Ruck Q (Ryan McCallum), Jay Z – 2nd F (Shawn Carter), Deep Dish (Jeff Beryt), Sound machine (Brandon), F3 Phunny (Kip Lowery), Papi (Isaias Brito), Honorable Mention (Matt Ribbens), Gilmore (Jim T), Ice Ice (Brady Carter), Kitty Hawk (Mike Ballard), Little Dinghy (Jim Amy), Thin Crust, Andrew (33) –
FNGs: 1 Andrew (33) –
Count: 25
WARMUP:
- 20 SSH
- 10 Sir Fazio (Front and Back)
- 10 Imperial Walkers
- 5 good mornings
- Mosey to the parking garage
THE THANG:
At each corner, do the exercise listed for that round, then mosey to the next corner. For the next round, move to the next exercise on the list. Repeat until all 4 rounds are finished.
Corner 1 – Upper Body
Exercises:
- Rounds
1 – Merkins x25
2 – Carolina Dry Docks x25
3 – Hand-Release Merkins x25
4 – Shoulder Taps x25
Corner 2 – Lower Body
Exercises:
- Rounds
1 – Squats x25
2 – Lt Dans x25
3 – Star Jumps x25
4 – Calf Raises x25
Corner 3 – Core
Exercises:
- Rounds
1 – WW2 x25
2 – Flutter Kicks x25
3 – Freddie Mercuries x25
4 – Homer to Marge x25
Corner 4 – Burpees
- Rounds
1 – 5 Burpees
2 – 10 Burpees
3 – 15 Burpees
4 – 20 Burpees
MARY:
Mosey back to the flag. 5 min of PAX led Mary.
ANNOUNCEMENTS:
Lunch this Friday, We need to support of all NE Wake sites.
COT:
Prayers for Bongo’s family, Prayers for PAX looking for work, Praise for the outpouring of love that F3 has shown to Bongo and his family.