AO: Swamp
When: 09/26/2023
PAX:
Number of Pax: 9
Pax Names: Biscuit, Deuce, Dial Up, Downsize, Dr. Luck, Drop Box, Hot Shot, Knievel, Long Haul,
Number of FNGS: 0
FNG Names:
QIC: Dial Up
The BackBlast:
Disclaimer given- all accepted, except for Deuce, lol!
We had one man show up late.
Jog in place, high knees, buttkickers, boxing trot. Repeat!
Merkins, Imperial Walkers, Peter Parkers, Hillbillies, Mountain climbers, Toy soldiers
Broga- Casey Kasems into swan dive. Repeat!
Mosey around circle to playground
Merkins
Alternating Merkins
Merkin jacks
Carolina dry docks
pike docks
Find a bench for shoulder taps (in cadence) and then touch the bench with alternating hands for 10 reps.
10 penalty burpees
Close grip pull ups
Jump
Double squats
lunge
reverse lunge
put it all together- double squats, lunge, reverse lunge
Commando grip pull ups- grab the bar with hands close together and do a pull up on each side of the bar.
In and outs (Mike tyson)
tucks
hang for 30 secs
Wide grip pull ups
Find a bench for two Merkins and then touch the bench with alternating hands for 10 reps.
Mosey around circle back to parking lot.
6mom and cool down stretch.
Count/Name-arama
Announcements
Prayer requests/Praises
COT