AO:

When: 01/13/2024

PAX:

Number of Pax:

Pax Names:

Number of FNGS:

FNG Names:

QIC:


The BackBlast:

AO: 1stf
Q: Cohiba
PAX: Flo, ODD JOB, Topless, Bunsen, Pythagoras
FNGs: None
COUNT: 6
WARMUP:
Mosey to picnic tables
Side straddle hop IC X 15
Sun Gods IC X 10
Reverse Sun Gods IC X 10
Don Quixotes IC X 10
Copperheads IC X 15
String Rippers IC X 17
Mosey back to meeting area

THE THANG:
Lower Body 5X5 – 10 Sets
SB RDL X 5
SB Deadlift X 5
SB Power Clean X 5
SB Front Squat X 5
SB Push Press X 5

Upper Body 5X5 – 10 Sets
Merkin X 5
SB Bent Over Row X 5
SB Curl X 5
SB Upright Row X 5
SB OH Triceps Ext. X 5

had to call Omaha about halfway through upper body to allow time for Mary

MARY:
SB Bearhug Carry X 50yds
SB Suitcase Carry X 50yds (25yds ea. hand)
SB Shoulder Carry X 50yds (25yds ea. shoulder)

ANNOUNCEMENTS:
F3 Foco Party Tonight
Upcoming Second chance at Samurai patch on Thursday
Upcoming beatdown on Tuesday for coldest day of the year
(6) opportunities for beatdown this coming week

COT:
Cohiba received Candor on VQ, need to work on calling cadence. Prayer lead by Bunsen.

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