Back Blast 7.4 Temple of Gloom @ The O

PAX (3): Loco, Violet (Q), Henry (FNG)

Conditions: Hot and 73

Warm Up: Mosey to Wham Island

15 x SSH (IC)
10 x Abe Vigoda (IC)
15 x Imperial Walker (IC)
10 x Grass Grabber (IC)
10 x Forward and Reverse Arm Circle, Left and Right Hip Rotation OYO
Mountain Climber and Burpee Sets; 10 MC, 2 Burpee: 12 MC, 4 Burpee: 14 MC, 6 Burpee: MC SSH, 8 Burpee
30 Seconds Stretch OYO

Thang 1: Half Mile Run from Wham Island along Seneca Park Road to Old Cannons Lane

Thang 2: Hill Sprints on Old Cannons Lane to Achieve Max Heart Rate

Run to third light pole, 10 x Bobby Hurley
Bernie Sanders to third light pole, 8 x Lunges (IC)
Run to second light pole, Bernie Sanders to third light pole, 6 x Burpees
Bernie Sanders to second light pole, run to third light pole, 4 x Prisoner Jump Squats
Bear Crawl to first light pole, run to second light pole, Bernie Sanders to third light pole, 25 x Merkins

Thang 3: Fartlek back to play ground

Conducted a fartlek for 0.8 miles with 4 increased speed intervals along Old Cannons Road to Huntington Road and back to the play ground

Thang 4: Pull Ups and Mary

Completed 2 sets of 5 pull ups each
Mary (each PAX called an exercise: Flutter Kicks, Freddy Mercury’s and Clay Matthews)

COR, NOR, COT: Intentions for a safe holiday. Closed with a word of prayer