Backblast! 1,2,3,4 ,,,,56789

AO: Excalibur
Q: Swoosh
PAX: F3DillyDilly , Nailz (Josh Nichols), Sharkbait (Jarrod Scott), Hulka (Don Connelly), Iverson (Jerod), Lucky , Tarzan, Play-Doh (Josh Herring), Stevie (Daniel Bell), Gusto
FNGs: None
Count: 10

WARMUP: Side straddle hops 9 in cadence
Good mornings 9
Imperial walkers 9 in cadence
Downward dog
Runners Stretch right to right and left to left
Plank 39 secs
Willie mays hays w/ Abe vigoda slow motion wind mills 9

THE THANG: Ricky Bobby run to the rocks (scenic route)

Pit stop for 9 merkins

Top Gun
Squats
Dead lifts
Overhead press
Curls
Rows
Run in place 9 seconds
Deadlifts. All x 9
Overhead press
Squat
Curls
Rows

After completion do 3 burpees and then rinse and repeat x 3

Mosey to tables

Dips 15
L/R step up 9 OYO
Urkin 9
Dirkin. 9
Dips 15 hold 10 secs last rep

Ricky Bobby up run back to flag

MARY: Mary: 9 LBCs
Calf, Ankle ,Toes, 4 x
American Hammers 9
Captain America x5
Have a good day
ANNOUNCEMENTS: Jingle Mingle fir Knightdale area
COT: Sharkbait’s father in-law (Mike)