Backblasts

January 03, 2022

by Bartman

Slow and Low

PAX: 5 – Family MattersCrockettPeppi DLZ
QIC: Uncle Rico

Five Core Principles / Disclaimer

Warmup:
Abe Bogotá’s
Harry Rockettes
Motivators starting at 7

The Thang:
Slowsy with the sandbags to the train playground

3 sets (slow on the decline):
– Merkins with sandbag on back – 10
– Curls – 15
– Squats – 20

3 sets (slow on the decline):
– Upright rows – 10
– Dips with bag on lap – 15
– lunges -20 (1 is 1)

2 sets of(slow on the decline):
– Forward shoulder raises – 10
– Bent over row – 15
– chest press – 20

Slowsy back to the flags

Mary:
Golden Arches – 20
LBCs with sandbags on knees – 40

COT
Count-O-Rama
Name-O-Rama
Great way to start off the new year with a solid pump and great people

Not pictured: Uncle Rico…Damn technology