Backblast! Incline of Pain

AO: Agoge
Q: Matt (Squirmy)
PAX: Papi (Isaias Brito), Big League Chew (Brian Ayers), Paranoid (Nick C), Jay Z (Shawn Carter), Play-Doh (Josh Herring), Ascot, Tylenol (Carlos Guerra), Green Thumb (Ray Perry), Boys 2 Men (Scott Markel), Kitty Hawk (Mike Ballard), Floppy Disk (Tom Neal), Scott Culbreth (F3 Marky Mark), Six Pack (Matt Coombs), ransomware (Andrei), Gilmore (Jim T), Boingo (Jeffrey Christensen), Prius (Ryan McCallum), Oscar Mayer (Shaun Hanna), Land O’ Lakes, Honorable Mention (Matt Ribbens), Daniel (8 mile), Sajak, Doubloon (Matthew Walker), Little Dinghy (Jim Amy), T. Winston (Cosworth), No Filter
FNGs: None
Count: 27

WARMUP:
1. Side Straddle Hop – 20 in cadence (IC)
2. Hillbilly – 10 IC
3. Imperial Walkers – 10 IC
4. Sir Fazio Arm Circles F/B – 10 IC each direction
5. Toy Soldiers – 7 IC
6. Merkins – 10 IC
7. Squats – 15 IC
THE THANG:
Block 1: Stair Grinder
Partner up. One does stairs while the other does exercises. Swap each time.
P1: Run stairs (up and down once)
P2 (AMRAP):

• 15 Merkins
• 15 LBCs (crunches)
• 10 Jump Squats

Each person goes 5 times on stairs

Block 2: Bench Beater
Use benches/curbs. 2 rounds – 40s work / 20s rest.
1. Step-ups (alternating legs)
2. Dirkin – Decline Merkins
3. Tricep Dips
4. Bulgarian Split Squats (Right)
5. Bulgarian Split Squats (Left)
6. Irkin – Incline Merkins

Block 3: Circle of Fire

• Everyone holds plank, rotate doing 10 merkins
• Everyone squat hold rotate doing 10 squats

MARY:
Cooldown
1. Runners Stretch
2. Toe touches
3. Shoulder Stretch
4. Triceps Stretch
5. Groin stretch
ANNOUNCEMENTS:
Deacon on 9/27
Breakfast 9/17
F3 Lunch at Forks 9/19
Murph before Agoge 9/1 – holiday hours
New AO Tuesdays at Franklinton Park
COT:
Oscar Meyer’s stepdad (Algia) in critical condition
Kids/parents/teachers for back to school