Backblast by Opie (Stan) on 03/03/2023

Site: Boiler Room
Q: Opie
Pax: (22) Gilmore, Jack Jack, Menthol, Thing-a-mabob, Jay-Z, Buy low, Hambone, Rio, Uggs, Lil’ Dinghy, Squeeks, Boingo, 6pack, Money Pit, Chargrill, Floppy Disk, Phunny, EKG, Cricket, febreeze,

Weather: sucked (rained entire time) balmy 55 degrees

Warm-up: side straddle, good mornings, merkin, mosey to the B-ball courts

Thing1: sweating to the hits of 1986 (in honor of Opie’s Birth year). Begin by selecting rock. 4 exercises of 4 sets x 15 reps (oyo). Between each set sprint across the b-ball court, Bernie sanders back.

Exercises: 4×15 each
Curls “that’s what gets the girls
Overhead press “cause real men like to press
Tricep extensions “ fills the gap in your sleeve
Goblet Squats “never skip leg day

Hit list: Final countdown (Europe), danger zone (Kenny Loggins) master of puppets (Metallica)

Thing 2: Pax returned rocks and paired up for adora. One pax works the exercise, the other runs one lap around the b-ball courts, switch positions upon return. The rain and the tunes continued.

Exercises: 2 rounds, 100 count total per exercise

Dips “cause we never do these
Irkins/Merkins (pax choice) “needed more chest
Step ups (single count) “always leg day

Hit list: fight for right (Beastie Boys), walk this way (Run DMC), Rumors (Timex Social Club), (I just) died in your arms (cutting crew), I can’t wait (my shooz)

Returned to COT, finished with squats (25), Birthday Burpees (37)

Announcements: Spit Valve performance tonight, reminder that clarion and knightdale will be meeting at 7am for convergence on 3/18 then pax will participate in pot o gold 5k, Jack Jack birthday Q at Agoge on Monday.

Prayers: pray for Harrison, needs kidney transplant, student at wake forest HS. Rio took us out.

Thanks gents for the time and push through the rain. I appreciate the opportunity to lead you in the gloom on my birthday.