backblast

Backblast by Turnover (Brandon Carter) on 11/04/2024

Backblast! 5150 – Crazy about F3

AO: Edm
Q: Turnover (Brandon Carter)
PAX: Money Pit (Blake Anderson), Homer (Scott Neuweg), Jay Z – Shawn Carter, Rosco P (Rich O’Donnell), Menthol (Joel Cade), Spit Valve (Geoff), Pierogi, Turnover (Brandon Carter)
FNGs: None
Count: 8

WARMUP:
20 Side Straddle Hops
10 Sir Fazio – front and back
Good mornings
Downward Dog – Calf Stretch
Cobra

THE THANG: We will do 51 reps of each exercise. While the PAX are doing the reps, two PAX will carry 50lb down and up the hill (representing carrying the heavy weight alone). We did one hill climb and one 1/2 dam walk with the 50lb sandbag. Carry can be

  • Zercher
  • Single Shoulder
  • Back Rack Carry
  • Overhead Carry

Most PAX did the Single Shoulder Carry

The Reps – 51 of each exercise

  • Merkins
  • WW2
  • Deep Squats
  • Carolina Dry Docks
  • Curls
  • Bent Over Rows


MARY:
No time
ANNOUNCEMENTS:
Raleigh Community Orchestra 11/15
Friendsgiving 11/16
Thanksgiving Convergence

COT:
Praise report Jay-Z son healing

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