Backblasts

November 21, 2020

by Bartman

If You Can Dodge a Wrench!

Thunderdome 11/21

Mission Statement, 5 Principles and Disclaimer

Q: Bandwagon

PAX in attendance: 88, McFly, Coleman, Ponch, Bambino, Rabbit, Red Ryder, Wilson, Rerun, CPT, Toto, Sherman, and Former FNG – Cyclopes,

Mosey to Basketball Court

• Arm Circles – Forward and Back IC – 15
• Dodgeball – When hit do 5 squats and remain in game. – Play until song is over.

Mosey to ThunderHill

• Sprint up – Plank for the 6
• Plank Jacks IC – 20
• SSH IC – 20

Partner Up and Jog Down the Hill with Partner

Mosey to Coupons – Partner Up

Partner 1 Starts Reps

Partner 2 Runs Around Cone and back

Ab exercises done together

R1: Squats

• Front x 50
• Overhead x 50
• Split Lunge x 25 (RT/LT)
• Flutter Kicks – 2 is 1 – 20 reps

R2: Hinge

• Upright Rows x 50
• Coupon Swings x 50
• Dead Lifts x 50
• V Ups – 50

R3: Press

• Chest Press x 50
• Thrusters x 50
• Merkins x 50
• LBC – 50

R4: Pull

• Curls x 50
• Good Mornings x 50
• Bent Rows x 50
• Gas Pumps – 20

Merry:

• Big 10’s – Big Boy Sit-ups with partner high 5’s – 15
• Partner Plank Claps – 15
• LBC’s IC – 8

COT:

The Lord’s Prayer led by Sherman