Backblast! Run around and do stuff

AO: Farm
Q: Trey Fussell (Bill Nye)
PAX: Bio-D, Boingo (Jeffrey Christensen), Dowry (Derrick Wolfe), F3 Phunny (Kip Lowery), Ham (Chris Schafer), Melamine (Chad), Phunny, Tarzan, Sell High, Dan Schreffler(Mediocre), PJ Corbesato(Crusty)
FNGs: 2 Dan Schreffler(Mediocre), PJ Corbesato(Crusty)
Count: 13

WARMUP:
SSH
Good Mornings
Sir Fazio
Merkins
Mtn Climbers

THE THANG:
Mosey to Rolesville Elm
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 50 reps)
Curls
Tricep Ext.
Bent Rows
KettleBell Swing

MARY:
Around the circle to call your fav ab exercise.
ANNOUNCEMENTS:
Road cleanup next Saturday, Pot of Gold 5K-sign up before Wednesday.
COT:
Ham’s daughter is teething