Backblast! New Year’s Day Convergence
AO: Quarantine
Q: Money Pit (Blake Anderson), Pawnee, Papi (Isaias Brito)
PAX: Spit Valve (Geoff), Flush (Clay Campbell), Sharkbait (Jarrod Scott), Billy Goat, Paranoid (Nick C), Boingo (Jeffrey Christensen), Papi (Isaias Brito), Boys 2 Men Scott Markel, Dowry (Derrick Wolfe), Tarzan, Phunny, Stairway, Kelly Barnes, Trey Fussell (Bill Nye), Six Pack (Matt Coombs), Isuzu (Seth), F3_Cobra Kai, Turnover (Brandon Carter), Goose (Chuck Cline), Kubota (Brandon Long), Josh Burton (jingle), Kitchen (Joseph Johnson), F3 Poncharello (Aaron Denn), Floppy Disk (Tom Neal), Globetrotter (Sean Smith), Squeaks (Neal), Thingamabob (Ariel), Green Thumb (Ray Perry), Pawnee, Tube Top (Matt Boretti), Gilmore (Jim T), Crash Course (Robert Peters), Money Pit (Blake Anderson), contempt
FNGs: None
Count: 34
WARMUP:
THE THANG:
Cardio & Core Beatdown
In the parking deck,
Start at the Top, oyo, let 6 finish, move together
1 min plank – low or high – Run to next level
50 LBCs – Run to next level
45 Freddys – Run to next level
40 v ups – Run to next level
35 ww2 – Run back up to the top
1 min flutter kicks – Run to next lower level
30 box cutters – Run down to next level
25 hello dollys – Run down to next level
20 – 4 count American Hammers
Upper Body Beatdown –
Start at Parking Lot in between parking decks
(2-3x through)
At parking lot – Run to Benches after each set
5 – Burpees
At benches – Run to Parking Lot after each set
20 – Dips
20 – Derkins
20 – Spiderman merkins
20 – Mike Tysons
20 – Wide Arms merkins
Rest
Repeat
Kettlbell Beatdown
Main Parking Lot
(3-4x through)
5 KB Burpees (raise KB over head)
10 Halos (5 each direction)
15 Squat Thrusters
20 Lunges (10 each side)
25 Swings
30 Calf Raises
Sprint TOGETHER the other side of the parking lot
Bernie Sanders Back
Rest
Repeat
MARY:
ANNOUNCEMENTS:
COT: