Backblast! Friday the 13th – Turnover VQ
AO: Boiler Room
Q: Turnover (Brandon Carter)
PAX: Boingo (Jeffrey Christensen), Jay Z – Shawn Carter, Dowry (Derrick Wolfe), Thingamabob (Ariel), Tube Top (Matt Boretti), Goose (Chuck Cline), Pump Action (Kevin Marer), Pierogi, Rio (Andrew DiGiovanni), Boys 2 Men Scott Markel, Little Dinghy (Jim Amy), Honorable Mention (Matt Ribbens), Kitty Hawk (Mike Ballard), Pawnee, Patch Adams (Milton), Mediocre/Dan
FNGs: None
Count: 17
WARMUP: 25 SSH (speed up after 20), 15 Imperial Walkers, 15 Sir Fazio, 10 Good Mornings, Plank Stretch / Downward Dog / Calf Stretch / Runners Stretch, Willie Mays Hays
THE THANG: There are two “crime scenes”. Grab a partner to DORA. Size does not matter.
Crime Scene 1: Grab a non traveling rock. One partner performs AMRAP while the other mosey around the loop. Both partners complete all 13 exercises.
- Overhead Press
- Bent Over Rows
- Curls
- Skull Crushers
- Straight Arm Holds (hold the rock straight out)
- American Hammers
- Overhead Press
- Bent Over Rows
- Curls
- Skull Crushers
- Deep Squats
- Dead Lifts
- Calf Raises
Crime Scene 2: One partner performs the exercises while the other mosey around the loop. Both partners complete all 13. No rock needed.
- Cockroach Resurrection
- Close Grip Merkins
- LBC
- Shoulder Tap Merkins
- Penguins
- Wide Grip Merkins
- Box Cutters
- Plank Hold
- Carolina Dry Docks
- Monkey Humpers
- Mountain Climbers
- WW2
- Flutter Kicks
MARY: Didn’t have time!
ANNOUNCEMENTS: Deacon Run Sat 9/21 6:00 AM. Friday Night on White. Alpaca Lunch Friday 9/20 11:30 AM.
COT:
Praise reports for healing of several family members. Prius – Ryan McCallum was able to join the PAX at the COT to share his recovery success and thanks for all the support.
Prayer requests Homer (Scott Neuweg) son.