Backblast! 3 Songs. 3 Muscle Groups

AO: Bandwidth
Q: Rio (Andrew DiGiovanni)
PAX: Spit Valve (Geoff), Jay Z – Shawn, Thingamabob (Ariel), Billy Goat, Papi (Isaias Brito), Boys 2 Men Scott Markel, Tube Top (Matt Boretti), Rio (Andrew DiGiovanni), Money Pit (Blake Anderson), Kubota (Brandon Long), Melamine (Chad), Curves (Aaron Stork), Change Order (Jim), Bruce Reese, Menthol (Joel Cade), Deductible(Jordan) , Elton (Tim), BTS Bales, Boone’s Farm (Chris), Goose (Chuck Cline), Isuzu
FNGs: None
Count: 23

WARMUP: Rio Standard, plus 5 Merkins. 5 Copperhead Squats. 5 WW2’s

THE THANG: three muscle groups in three songs, with midtempo cardio.
Cardio 1): 110 m mosey, return run and stop to do 7 Plank Jacks (IC) at each light post. Note: at EDM, that would only equal seven because there is only one light.
Song 1) “Flower” by MOBY. Pax grabbed coupons, and completed slow squats up and down to the lyrical command, Green Sally Up, Green Sally Down.
Cardio 2): column Slalom. Hi knees out, but kicks return. Mosey to Suck Brix for 20 IC Quick Feet, 20 Dips OYO, then a parking lot island progression where we bear crawled, did high knees again, but kicks again. 10 Star Jumps at Island 1. 10 Rock Star Jumps at island 2.
Mosey to the East side playground.
Song 2): “Cult of Personality” by Living Color. Perform one Merkin each time Corey Glover sang “cult”.

Cardio 3): mosey to the west playground. 370% speed sprints. People share count to seven. Five missing Man formation pull-ups in honor of B&E.

Song 3): “Epic”, by Faith No More. Pax completed a WW2 each time Mike Patton uttered “It”! There were a lot.

Return to the flag just in time

ANNOUNCEMENTS: independence Day convergence at Abbots Creek. 7 AM.

COT: praise and prayers for Infidel’s father & and a cancer free diagnosis. The return of my pleasure junior from Asia. The arrival of Baby Goat.

Thank you all for coming out for my birthday and humoring me with my nonsense.