AO: Trojan
When: 11/16/2023
PAX:
Number of Pax: 7
Pax Names: Biscuit, Dial Up, Dr. Luck, Drop Box, Heisenberg, Hot Shot, Long Haul,
Number of FNGS: 0
FNG Names:
QIC: Dial Up
The BackBlast:
Join us for a men’s workout every Thursday at Lone Lane Park, Allentown, PA. 5:30am- 6:15am.
Warm up-
10x arm circles forward/ 10 back (OYO). Moroccan night clubs (In cadence), overhead claps (IC), Imperial walkers (IC), Toy soldiers (IC),
Jog in place, high knees, buttkickers, boxing trot (repeat).
Skips across the parking lot.
Stretch- Kasey Kasem into swan dive 2x
World’s greatest stretch
The Thang
Mosey to benches
Chest
Merkins
Derkins
Sky Derkins
Mike Tysons
Mosey around the loop.
Partner up-
Merkin mosey for 5, then 5 pushups. Merking mosey for 5 and 5 more pushups.
Merkin mosey for 10, 5 pushups and 10 Merkin moseys back and 5 more pushups.
Legs
- squats
- 10 Squat and wide squat
- Squat, back lunge, squat, forward lunge (alternate legs)
- Spinning jump squats
- 5* Squats 10*Sumo Walk frontward 5* Squats 10* Sumo Walk backward
Mosey around the loop.
6MOM
Count/Name-arama
Announcements
Prayer requests/Praises
COT