Backblast! Pump Action Region VQ – 5/14/25

AO: Quarantine
Q: Pump Action (Kevin Marer)
PAX: Boys 2 Men Scott Markel, Dowry (Derrick Wolfe), Papi (Isaias Brito), Money Pit (Blake Anderson), Rio (Andrew DiGiovanni), Ascot, Josh Burton (jingle), Rosco P (Rich O’Donnell), Thingamabob (Ariel), Pump Action (Kevin Marer), Covert, Control Ride
FNGs: None
Count: 12

WARMUP:

• Motivators from 8
• Cherry Pickers
• Imperial Walkers
• Windmill
• 15 burpees

THE THANG:
Mosey to Building F

Balls 2 Wall – 10 count down the line

Mosey behind Building E and upstairs to seat wall by clock “tower”

15 Step Ups
15 Dirkins
15 Dips
15 Bulgarian Split Squats

Short mosey to pond

Partner BLIMPS

• 5 Burpees
• 10 Lunges
• 15 Imperial Walkers
• 20 Merkins
• 25 Plank Jacks
• 30 Squats

Partners mosey in opposite directions on the path around the pond, every time you meet do a set of exercises together (First time you meet 5 Burpees, second time 5 Burpees + 10 Lunges, etc)

19 Freddy Mercury

Mosey behind Building E and to the bike rack area

People’s Chair – 10 count down the line

Mosey back to the flags

MARY:

• 15 Low Dolly
• 15 Homer to Marge
• 15 Heels to Heaven

ANNOUNCEMENTS:

• Friday (5/16) @ 11:30 – F3 Lunch Torchy’s Tacos Wake Forest
• Saturday (5/17) @ 8:30 – Hope and Vine Volunteer
• Saturday (5/17) Turnover Lake House
• 5/31 Beer Ruck
• Deacon Planning has started – September 2025

COT: