Backblast! 2025

AO: Excalibur
Q: Trey Fussell (Bill Nye)
PAX: F3DillyDilly , Swoosh, Hulka (Don Connelly), Kubota (Brandon Long), Sharkbait (Jarrod Scott), Tarzan, Penguin (Dylan Warner), American Dad, Nailz (Josh Nichols), Jack Ryan (David Foster), Jay Meyer(Cousteau)
FNGs: None
Count: 12

WARMUP:
• SSH 20 i.c.
• Good Mornings 5 i.c.
• Sir Fazio 10 i.c.
• Imperial Walkers 5 i.c.
• Hillbillies 5 i.c.

THE THANG:
Thang 1 – Pic-Nic Shelter
20 Bulgarian Split Squats
5 Derkins
5 Irkins
5 Dips 
5 Diamond Merkins
5 Merkins
(X2)
Thang 2 – Run to pull up bars
20 Pull-ups
5 WW 2s
5 WW1s
5 American Hammers i.c.
5 LBC i.c.
5 V-ups
(X2)
Thang 3 – Rocks at the far pile
20 Squat Thrusters
5 Curls
5 Tricep Ext.
5 Kettle Swings
5 Goblet Squats
5 Rockees
(X2)

MARY:
Plank hold for 25 sec to think of something you want to improve for 2025. Write it with your extended legs and feet. Start with “I plan to . . “
Stretches
• Spread legs – down to right, left and center
• Glute stretch
• Cobra position
• Walk hands and feet together and come up slowly to stretch the back.

ANNOUNCEMENTS:
Q Sheets are empty sign up!
COT:
Penguins dad – Salvation and healing
Bethel City Church (Swoosh)
Sharkbaits conversation with son
Bill Nye’s wife low iron levels
Goals and plans for 2025