backblast

Backblast by Spit Valve (Geoff) on 09/26/2024

Backblast! Max Bandwidth – Spit Valve – IronPax Week 3 – Brenton Sandwich

AO: Max Bandwidth
Q: Spit Valve (Geoff)
PAX: Melamine (Chad), Elton (Tim), Dowry (Derrick Wolfe), Deductible(Jordan) , Green Thumb (Ray Perry), Dumbledore (Dave Monaco), Snickle (Andrew), Jay Z – Shawn Carter, Isuzu (Seth), Tube Top (Matt Boretti), Yoda (Royce), Ham (Chris Schafer), Rio (Andrew DiGiovanni), Screentime (Alex Stoica), Don’t Fix It
FNGs: None
Count: 16

16 non-Pawnees showed up at Max Bandwidth this morning – 15 for IronPax and 1 for AluminumPax.

Today’s workout, The Brenton Sandwich, is in honor of Field Training Officer Timothy Brenton of the Seattle Police Department, who was killed in action during a drive-by shooting on October 31st, 2009.

WARMUP: OYO while the workout instructions were explained

THE THANG:

  • Place 2 cones 30 yards apart


The Bread

  • Bear Crawl from cone 1 to cone 2
  • Burpee Broad Jump back to cone 1, but in groups of 3…3 Broad Jumps, then 3 Burpees, etc.
  • Complete this out and back a total of 3 times


The Filling

  • 21 Burpee Block Jump Overs
  • 21 Coupon Thrusters
  • 21 Bonnie Blairs (each left is 1)
  • 21 Hand-Release Merkins
  • 21 WWIIs
  • 400m run


  • 15 Burpee Block Jump Overs
  • 15 Coupon Thrusters
  • 15 Bonnie Blairs
  • 15 Hand-Release Merkins
  • 15 WWIIs
  • 400m run


  • 9 Burpee Block Jump Overs
  • 9 Coupon Thrusters
  • 9 Bonnie Blairs
  • 9 Hand-Release Merkins
  • 9 WWIIs
  • 400m run


The Bread

  • Bear Crawl to cone 2
  • Burpee Broad Jump back to cone 1
  • Complete this out and back 3 total times


MARY: None

ANNOUNCEMENTS:

  • 9/28 – 6 pm – Bourbon Share at Green Thumb’s
  • 10/11 – 5:30 pm – M Night at ZincHouse
  • 10/19 – 9:15 am – Adopt-a-Highway
  • 10/26 – 6 pm – Dirty Dancing with the Ms


COT:

  • Excellent news for Ham and Katie
  • Goal met for Yoda’s Neighbor-to-Neighbor campaign
  • Chick-Fil-A app to vote for Neighbor-to-Neighbor
  • Isuzu’s Grandfather’s blood clots

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