7/13/19 Backblast

Pax present: Chickenhawk(QIC), Guts, Forest, Sparky, Cornerkick

Conditions 80 degrees

Warm up:

Side straddle hip IC x20

Through the tunnel IC x15

Mekins IC x15

Flutter kicks x 20

Imperial walkers IC x15

Hillbillies IC x15

The Thang:

ATMs

All done in order, with no rest, without leaving plank 15 Alternating Shoulder Touches In Cadence (4-count),

 15 Tempo Merkins (down on the 1-2-3, up on 4), 15 fast Merkins.

Bear Brawl for 50 yards

Pax 1 assumes the Bear Crawl position while Pax 2 provides resistance to Pax 1’s shoulders and resists their forward progress for a pre-determined distance. Then FlapJack

Bear Crawl Inch Worm for 50 yards

PAX lines up head to to feet in plank position. The man in the back of the line bear crawls to front of the line and yells front and next man does the same thing until whole PAX has done it.

B.O.M.B.S

Partner up. Pax 1 does exercise while

 Pax 2 runs to the other end of the (insert your destination). Swap out and continue

the exercise until each amount of reps are complete. The exercises and reps are:

 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups /

250- Squats.

Circle of trust

Name-o-Rama

BOM: Forest

Pledge

Welcome Corner kick!

Announcements

Keep sparky and his family in our prayers. Also pray for Carl Stokes. He is in the hospital in Florence.

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