The BackBlast:

Intro:

A pleasant sunrise for the risk EC ruck at 0630, followed by fun at 0700.  Unbeknownst to any of us, a dog rescue would take place during “The Thang.”  Fellowship, Faith, and coffeeteria was strong.

Warm-o-Rama:

• Mosey
• Chinooks x 21 (IC)
• Sun Gods x 21 (IC)
• Reverse Sun Gods x 21 (IC)

The Thang:

Part I

45 secs on/ 15 secs rest rotating between A and B exercises, rinse and repeat

A – Exercises

• 60 lb Sandbag Burpees
• Pattycake Merkins
• Hallelujah Lunges
• WWII Situps
• Flutter Kicks

B – Exercises

• Apollo Ono’s
• Bulgarian Ball Busters
• Plank
• Shuttle Runs

Part II

Mosey to 15-20″ step ups for ~7 mins

Rescue Radar the Border Collie in middle of soccer field and have Go Blue! successfully deliver him home

6MoM:

Rotating 60 count Plank

American Hammer x21 (IC)

COT:

Announcements

• Chad 1000x on Saturday 10/30 12:00 Rolland Moore Park
• Rando is live

Prayers

• Flo and his family for speedy recovery
• Forest Gump injury recovery
• Forest Gump’s fathers recovery
• Dangler’s fathers recovery
• Ditka’s father in law’s recovery

Naked Man Moleskin:

and then the donut….