Disclaimer

• I am not a professional. I’m not being paid to lead this workout.
• You are here voluntarily, and you are not paying to be here
• Modify as needed but do not modify your effort.
• COVID Disclosure

WARMARAMA

Cheerleaders x 10 Start in SSH position, go to the up SSH position, on the down go into a squat and bring hands to a point below the knees and repeat.

Sleeping Mountain Men x 10

One Calls x 10 ( 8 count hand release merki)

Australian Snow Angels x 10 (superman)

 Bear Crawl 360 to Starting Cones

 THE THANG

Burp & Merk

Begin a traditional burpee with a single push up at the bottom, then complete. Drop back down for a second burpee with two push ups, then complete. Pyramid up to 5 if you’re a girl or 10 if you’re a man, pyramid all the way back down to one if you’re an F3 Man!! Hooah!

Partner Charles Bronson

Start with 3 shovel flags, cones or other distance markers with first two 100 yards apart in a line, the last another 10 yards past. At starting point, perform 50 SSH’s, sprint to 2nd point, then bear crawl to 3rd point. Mosey back to start, 50 Merkins then rinse/repeat. 50 burpees, rinse/repeat. 50 Big Boys, rinse/repeat. Finish with 50 Jump Squats rinse/repeat.

 4 Corners 10 per corner  Big Boys, Merkins

COT- See Image.

Moleskin:

• PAX and YHC struggled with the 8 count Merkins- aka One Calls.
• PAX did not appreciate the randomness of the exercises.
• YHC discovered how to download the entire exicon into excel and used a random number generator to create the workout…hence the back blast title.
• Welcome FNG Flip Phone whose name needs no explanation. Knows Double Fault and Market from church. Good EH’ing men!
• 65 big boys if you did them all. No idea on the merkin count, but it was high if you count all the burpees.

ANNOUNCEMENTS

• Friday prayer zoom call. noon.
• Colonial 200 September
• Quad P