Backblast! Classic Dora

AO: Edm
Q: Tube Top (Matt Boretti)
PAX: Spit Valve (Geoff), Tube Top (Matt Boretti), Rosco P (Rich O’Donnell), Josh Burton (jingle), Flush (Clay Campbell), Jiffy pop (Prabhu), Change Order (Jim)
FNGs: None
Count: 7

WARMUP:

• 8 WMH
• 15 SSH
• 5 Inch worms
• 5 GM

THANG 1:

7’s

• Iron Mikes
• Box Cutters

Thang 2:

• 50 Merkins (Short run)
• 100 Squat Thrusters (Medium run)
• 150 Heavy Flutters (Long run)

Thang 3: Repeat

• 50 Plank Jacks
• 100 Tricep Extensions (or dips)
• 150 Heavy LBCs

Thang4: Repeat

• 50 Derkins
• 100 Bent Over Rows
• 150 Heavy WW2

ANNOUNCEMENTS:

• 8/15 Bilo Beatdown
• 8/22 Lunch @ Town Hall Burger
• 9/17 Neighbor to neighbor breakfast
• 9/27 Deacon

COT:
Prayers for

• F3 expansion
• Rob’s diagnosis
• Dads
• Children