Backblast The “O” 11/3



Red Roof




Safelite (2nd post!)


Flounder Q

Weather- chilly but at least it wasn’t freakin raining!

Disclaimer given, off to the courts we go.

Warmed up discussing Static vs Dynamic stretches and how Chicago does the wrong exercise for Abe Vigota. CI vowed to Q in Chicago and call every exercise Abe Vigota.

Abe Vigota

Hamstring Stretch Standing

Grass Grabbers

Leg Over Hip Stretch

Michael Phelps

Knees & Ankle Rotation

Plank Calf Stretch

Thang 2

6 Stations set up, even numbers Coupons, odd numbers body weight. Tabata 1min movement +30 second transition and rest.


1. DeJuan Wheats (Formerly known as Bobby Hurley’s)

2. Bent over Coupon Row

3. Single Leg Toe Touch

4. Coupon Curls

5. Supermans

6. Meat Hangers

Rinse and repeat

Thang 3

Round of Mary


Prayed for all first responders who care for our family and friends when we need them. Thanked them for the sacrifice away from their families to be there when us strangers need them most. While we enjoy all of the family holidays like Christmas morning, Thanksgiving day, Fourth of July, Memorial day, etc. Police officers, Dr/Nurses, Firefighters, and EMTs Take time away from their families to be there for our if needed. Thank you.

Flounder Out.

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