Backblast! Iron & Stone legs and core

AO: Edm
Q: Wicket (Pranav)
PAX: F3 Phunny (Kip Lowery), Menthol (Joel Cade), Counterfeit (John Kinneer), Rio (Andrew DiGiovanni), Boone’s Farm (Chris), Deductible(Jordan) , Josh Burton (jingle), Rosco P (Rich O’Donnell), Squeeze, Uggs (Brandon Bitner), Spit Valve (Geoff), Wicket (Pranav)
FNGs: None
Count: 12

WARMUP:

SSH
Good Mornings
Piano man (Boons farm special )
arm circle

THE THANG:

Mossey Uphill

25- Merkins
50- Squats
50- LBC

100 meter run

40- Lunges
30- WW2
25- LT Dans

100 meter

20 – V ups
50- Calf raises
15- Burpees

—-ROCK

15 – Over head Press
15- Bend OVer Press
30- Goblet Squats

20- American Hammer
20- Rock Halo (10 Clockwise – 10 Counter Clockwise )
20- Curls

30 – sec Rock Front Squat Hold.

Mossey back to Parking

Demotivators (10—>1) Boons farm special

MARY:

Low flutter
Freddie Mercury
Homer to Marge
1 minute squat hold

ANNOUNCEMENTS:

Jayz hillridge farm Christmas Lights
Conversion at Excalibur 13th December

COT:

Prayer to all who needs some help and support

Strong attendance