AO: Steel Town
When: 06/10/2023
PAX:
Number of Pax: 8
Pax Names: Abacus, Bambi, beta, Chrysalis, Dr. Luck, eager beaver, Milestone, Open House,
Number of FNGS: 0
FNG Names:
QIC: Doctor Luck
The BackBlast:
Disclaimer verbally accepted by all.
Warm-o-rama: Roof raisers; neck rolls, trunks rolls, Abe Vigodas, grass pickers, squats, merkins, SSH.
Everyone drew a pair of bricks from the trunk of my car. Moseyed from upper parking lot to lower parking lot, then back to the pavilion.
The Thang.
Reverse Crunches IC x 10.
Merkins IC x 10.
Pull ups, OYO to personal max. No assistance bands.
External Rotations w/ bricks x 20.
Dips x 20.
Squats x 30. “Legs feed the wolf.”
Lying Hip Extensions x 20.
Calf Raises x 20.
Crunches x 20.
Plyometric Merkins. OYO to personal max without, you know, landing on your face.
Seated Reverse Fly with bricks x 15.
Lateral Raises with bricks x 15.
Full Elevation Dips (heels on opposite bench) IC to 20.
Split Squats, 10 each leg.
Squat Jumps x 20.
American Hammer, holding 2 bricks, IC to 10 (or maybe more).
Decline Merkins, IC x 10.
One Arm Row with bricks, 10 on each arm.
Didn’t have time for One-Arm Tricep Extensions, Hanging Tucks, or Aiken Legs, alas.
Mary. Literally 6 minutes.
CoT: Count-a-rama; Name-a-rama; Announcements; prayers; Picture, which I may or may not be able to get load.