Backblast! 50 Shades of Pain

AO: Excalibur
Q: Jack Ryan (David Foster)
PAX: Lucky , Rio (Andrew DiGiovanni), Sharkbait (Jarrod Scott), F3DillyDilly , Hulka (Don Connelly), Nailz (Josh Nichols), Tarzan, Penguin (Dylan Warner)
FNGs: None
Count: 8

WARMUP:

• SSH (IC) x 20
• Good Mornings (IC) x 10
• Hillbillies (IC) x 10
• Imperial Walkers (IC) x 10
• Plank to downward dog, left foot over right, right foot over left, runners stretch followed by worlds greatest stretch, deep squat with a slow 10 count coming up

2 round TABATA

• Merkins
• American Hammers
• WW2s
• LT Dans

Mosey over to overhang/bathroom area by field

THE THANG: partner workout. While one partner does the prescribed movements below, the other carries a dumbbell or KB (weights ranged from 40, 35, 22, 20lbs) approx 200m either performing a suitcase or a waiters carry. Switch when partner returns to overhang. Teams had an option of doing 100 reps or each, or 50 if they wanted to move on quicker to the next movement. Go until time is complete for the day.

• 50 or 100 Burpees
• 50 or 100 lunges (IC)
• 50 or 100 bench dips
• 50 or 100 mountain climbers (IC)
• 50 or 100 hand release pushups
• 50 or 100 LBCs

ANNOUNCEMENTS:

• DillyDilly new IstF SLC
• Penguins daughter got an award! (Kindness of Jesus)
• Murph workouts on Monday at various locations
• Kung Fu Panda men’s group tonight at 8:30 at his house. Online option also available
• Dilly Dilly looking to revitalize Clayton area workouts, seems to be gaining steam
• Poe son’s 5k Wendell Falls June 7th

COT:

• Prayer close out via Jack Ryan