Backblast by Sharkbait (Jarrod Scott) on 07/24/2024

Backblast! 9 year mark of F3 for Sharkbait

AO: Quarantine
Q: Sharkbait (Jarrod Scott)
PAX: Ascot, Bean Counter (Coleman B.), Boys 2 Men Scott Markel, Goose (Chuck Cline), Jay Z – Shawn, Lucky , Menthol (Joel Cade), Money Pit (Blake Anderson), Oscar Mayer (Shaun Hanna), Papi (Isaias Brito), Rio (Andrew DiGiovanni), Spit Valve (Geoff), Squeaks (Neal), Tube Top (Matt Boretti)
FNGs: None
Count: 15


WARMUP:

SSH, IW, HB, GM, Downward Dog, mtn climbers, runners stretches, Willy May Hayes/Sir
Fazio’s and Mosey for one floor.
THE THANG:
Welcome to the log workout with teams of three
. 2 guys carry the log while third guy runs ahead to next stairway to go down a floor and run back up to catch the team. When the team is tagged the log carriers do an exercise of 9 reps while runner planks. Once reps are done trade a log carrier to be a runner and repeat.
Rotating exercises of overhead press, heavy squats, and heavy
WW2’s.
At the top three sets of staggered muricans using the log
.
Go down the deck in the same way but rifle carry the log as long as you cans and rotate exercises of curls, squats, and WW2’s
MARY:
WW2’s, leg lifts, low slow flutters, horizontal Karaoke, calf ankle toes, lbc’s
.
ANNOUNCEMENTS:
2 year convergence workout
Sat at 7 am at Knightdale Station. Picnic at 11 am at Joyner park in Wake Forest. Social with wives Friday night.
COT:
Recommend movie of Boys in the Boat of true story from 1936 Olympics
. Prayed for Menthol and his Kidney stone surgery next week, Lucky’s childhood friend passed away at 42 while throwing ball with his son.

9 year mark of F3 for Sharkbait