AO:

When: 09/19/2021

PAX:

Number of Pax: 7

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Happy Gilmore


The BackBlast:

 

Conditions

Beautiful morning in the gloom

Warmarama

Abe Vigoda, SSH, Imperial Walkers, Arm Circles Fw/bw, Michael Phelps

The Thang

Thing One – Mosey over to Kids cove and face up hill for a round of 70’s (Same as 7’s, but times 10).  Run to the top of the hill 60 merkins. Back to the bottom 10 LBc’s.  Back to the top 50 merkins and then down for 20LBC’s. We continued until there were 60 LBC’s at the bottom and 10 Merkins at the top (210 reps of each total). Some got more 🙂

Thang 2 – Headed to the rock pile for a circuit of rock exercises

rock rows – 20 in cadence trade rocks

rock squats -20 in cadence trade

rock curls -20 in cadence trade

rock presses-20 in cadence trade

tricep extensions-20 in cadence trade

and rock your body 10 in 8 count cadence

Time for two trips up and down the stairs then off to Mary.

Mary

Penguin crunches

Homer to Marge

COT

Prayers for FreeFall and M along with healing for Pings knee.

 

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F3 Hampton Roads