Backblast 9.24 ToG @ The O

PAX (8): Diablo, Fergie, Flo Jo, Handbook, Russdiculous, Sump Pump, Porkchop, Violet (Q)

Warm Up: Mosey from the flag to the basketball courts.

  • 50 x SSH (IC)
  • 40 x 4-count Shoulder Taps (IC)
  • 30 x Mountain Climberes (IC)
  • 20 x Hillbillies (IC)
  • 10 x BOYO

Thang 1:  11s

  • Completed 11s on the basketball court.  PAX moved from sideline to sideline between exercises.  The mode of travel varied based on direction of travel. 
  • Exercise 1 = Jump Lunge, Tuck Jump (one jump lunge per leg followed by a tuck jump equals 1 rep)
  • Mode of Travel Out = Bear Crawl
  • Exercise 2 = Angry Mules (one Plank Jack followed by one Mule Kick equals 1 rep)
  • Mode of Travel back = Crab Walk

Thang 2:  Bridge Work

  • Mosey from basketball court to golf cart bridge
  • Completed the following set of exercises
  • 30 Dips
  • 20 Derkins
  • 15 Dips
  • 10 Derkins
  • 15 Dips
  • 20 Derkins

Thang 3: Mary

  • Mosey from bridge to flag and completed a few abdominal sets
  • 60 seconds of A-Rods (4 count Jo Lo followed by 4-count Pickle Pounder)
  • 60 seconds of Flutter Kicks

COR, NOR, COT: Announcements included rucking opportunities this weekend.  Prayed for peace in our city, love in our hearts, and grace for our sins.  Also lifted up Shiplap and Vincent.  God bless.

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