Backblast! PLANK IT UP!

AO: Excalibur
Q: Swoosh
PAX: Tarzan, Nailz (Josh Nichols), Hulka (Don Connelly), Ol Roy, Stryder, 0
FNGs: 1 0
Count: 6

Warm up

Side straddle hops 20 in cadence
Good mornings 6 in cadence
Imperial walkers 12 cadence
Downward dog 30
Mountain climbers 12 in cadence
Runners Stretch right to right and left to left time pending
Plank 25 secs
2 merkins down up

The Thang:
Run to shelter

Balls to wall 30 sec x 2

DORA. (Uneven number teams add 25 reps)
100 merkins
200 lbcs
300 squats

Partner runs to the second shelter and back during DORA

After completion
Rest 10 sec x2

20 side straddle hops in cadence
30 sec plank
3 merkins at end of plank time

Rest 10 sec x 2

30 sit ups
1 min plank
4 merkins at end of plank time

Rest 10 sec x 2

7 burpees OYO
1 .20 min plank
5 merkins at end of plank time

Rest 10 sec x2

Balls to wall x 2 30 sec

Suicide run longest pillar first 14 plank jacks

Have a nice day

Announcement: Deacon in Sept.
Belt challenge coming up Bill Nye Q

Prayer Request:
Tarzan health
Mike breaking free from struggles
Parents and getting back into school season
Stryder career opportunities
Missionary seeds of the gospel and testimonies that were planted, watered and expecting God to do an increase in those.