Backblast by Nelson Thompson (Jack Jack) on 07/12/2023

AO: Armory
Q: Jack Jack
Pax: (8) Gilmore, Counterfeit, Little Dinghy, Kitty Hawk, Roger Rabbit, Dano, & Bob Ross

Warm Up:
10 Willie Mayes Hayes
10 Lunges
10 Hill Billies
10 sec Calf Stretch
8 Good Mornings
8 Sir Fazio Arm Circles
10 Side Straddle Hops
10 sec Arm Stretch

Da Ting: “7 Minutes of Heaven AMRAP”
Starting at 1 and increasing the rep every lap. 2 10 counts between each round

1st Cone 2nd Cone 3rd Cone
Round 1 Merkins Squats LBC’s
Round 2 Wide Merkins Bobby Hurlys American Hammers (L/R = 1)
Round 3 Dry Docks Squat Thrusters X’s & O’s
Round 4 Over Head Press Curls Tricep Extensions

Brah Beatdown, July 21st-22nd
Monthly Luncheon, @ Fork’s Cafeteria, @11:45, July 21st
Pay attention to SLT and NanTan info
Wake Forest family that lost their son Sunday who drowned at falls lake
Families in Bob Ross’ church having miscarriages
Safe travels to families traveling for summer vacations