Backblast! One Year of EDM! (I Think)

AO: Edm
Q: Rio (Andrew DiGiovanni)
PAX: Money Pit (Blake Anderson), Deductible(Jordan) , Rio (Andrew DiGiovanni), Rosco P (Rich O’Donnell), Uggs (Brandon Bitner), Tube Top (Matt Boretti), Isuzu, Fuse Box, Fish Stick
FNGs: None
Count: 9

9 HIM celebrated the unofficial 1 Year Anniversary of EDM this foggy morning at Falls Dam. It is also Cinco De Mayo. After seeing the Q Sheet open yesterday at church, YHC decided step in & commemorate the occasions with a new program I’m calling “Head to Toe” complete muscle groups 550. I broke out my “I Don’t Like Monday’s” playlist which debuted 5/20/2024 at my premier EDM Q.

WARMUP: Standard Rio. 10 SSH. 8 Good Morning. 10 Imperial Walkers.

THE THANG:
Since the fog rendered essentially blind during the first portion of the time slot, we remained in the parking lot for a warm up set of 1-2-3-4-5 Burpees back n’ forth. Undaunted by the misty morning, we made our way up to the Dam, stopping to do 5 Merkins at each step beam along the way. Approx 50 in all.

After the ascent, pax were instructed to select Non-Traveling rocks for the work ahead. We completed 4 Circuits of 11 Exercises. 10 Reps for Rounds 1 & 3. 15 Reps for Rounds 2 & 4. Upon completion of each circuit, we moseyed out to the center light pole approximately half way down & back to the start. The idea was to work each muscle group (Incl. Abs) at least a little. The exercise list:

Rounds 1 & 3
10- Heavy Calf Raises
10- Heavy Squats
10- Rock Swings
10- Arms Extended Rock Hold, R-L Knee Raises
10- Heavy LBC’s (IC)
10-Shakiera’s Left
10- Shakiera’s Right
10- Curls
10- Bent Rows
10- Overhead Presses
10-Tricep Extensions

Run to light pole & Back.

Rounds 2 & 4
15- Heavy Calf Raises
15- Heavy Squats
15- Rock Swings
15- Arms Extended Rock Hold, R-L Knee Raises
15- Heavy LBC’s (IC)
15-Shakiera’s Left
15- Shakiera’s Right
15- Curls
15- Bent Rows
15- Overhead Presses
15-Tricep Extensions

Total Reps= 550

To close out the program, we moseyed down to the waterside to do 15 L-R Step Ups (IC)

25- Plank Jacks (IC) along the water’s edge
Run up hill to Parking Lot
15- Star Jumps

Have a Nice Day!

ANNOUNCEMENTS: White Zelinsky’s Friday for The Dude’s Birthday! Hope & Vine 3rd F opportunity Saturday, May 17th

COT: Prayers for successful surgery for Olivia & Alexandra. Continued prayers for those looking for work. Prayers to watch over the expecting families of NE Wake