Backblast! 4 Station Loop

AO: Clarion
Q: Trey Fussell (Bill Nye)
PAX: American Dad, Hooper (Bert D), Hulka (Don Connelly), Iverson (Jerod), Kubota (Brandon Long), Kung Fu Panda, Sharkbait (Jarrod Scott), Stairway, Kelly Barnes, Swoosh, Tarzan, Mugsy, Elmer Fudd, Pico, Pancake
FNGs: None
Count: 15

WARMUP:
SSH
Good Mornings
Sir Fazio
Moroccan Nightclubs
Imperial Squat Walkers
Hillbilly
Mtn Climbers
Runners Stretch

THE THANG:
Mosey to pull ups
PAX Count off 1 – 4
4 cones are set up around a loop for a mosey. Each team goes to a cone. 3 exercises on each cone. Each PAX does 20 reps of the 1st exercise on the cone around the loop. When you get back to the pull-ups, each PAX does 10 pull ups. If you have to wait, plank until a bar is open. Do this for each lap. Do 30 reps of the 2nd exercise on the cone around the loop. Final loop, do 40 reps of the 3rd exercise on the cone.
Cone 1:
Merkins
Diamond Merkins
American Hammers (s.c.)
Cone 2:
Squat
Lunges (L/R = 1)
LBC
Cone 3:
Mtn Climbers (i.c.)
Dry Docs
Freddy Mercury (s.c.)
Cone 4:
Apollo Ono (L/R = 1)
Calf raises
Supermans

Mosey back to rocks (10 reps per rock until you get 40 reps)
Curls
Tricep Ext.
Bent Rows
KettleBell Swing

MARY:
Heel touches
Homer to Marge
Rosa Litas
Stretches

ANNOUNCEMENTS:
March 16 convergence at KDale Station Park then 5K for  Northside Community Church Compassion Project.

COT:
Emily’s bone marrow transplant, Bill Nye’s mom, sister’s and grandfather, Swoosh’s church member.