The BackBlast:

Intro:

Lots of mumble chatter prior to disclaimer. Tri-Delt rollin’ in hot at the last minute. PAX are bit lethargic this morning but ready to get to work.

Warm-o-Rama:

Mosey lap around the parking lot.

Abe Vigoda – IC (20) – *slow ‘old man’ windmills

Hairy Rockettes – IC (20)

Failure to Launch – PAX hold Al Gore while the Q counts down from 10. Then PAX jump up and do a tuck jump, returning back to Al Gore on the landing. **8 reps in all

The Thang:

Part 1 of the Thang:

Mosey on up to the hill near the baseball fields for some Bear Mountain Merkins. Partner up. PAX 1 runs to the bottom of the hill, completes 5 Merkins, then Bear Crawls back up the hill while PAX 2 completes Mountain Climber Merkins until PAX 1 returns. Then PAX switch. Rinse & Repeat x3.

Part 2 of the Thang:

Burpee Mile – every 1/4 mile PAX complete a different kind of Burpee.

1/4 mile – Burpee Squat

1/2 mile – regular ol’ Burpee

3/4 mile – Burpee Tuck Jump

1 mile – Burpee Twist (jump up and do a 360)

The mosey back to shovel flag with an all ya got at the speed bump sign.

6MoM:

Grateful to be sitting down finally, PAX completed one last favorite:

American Hammers – 20 (IC) as Tri-Delt dared the Q not to go past 20

COT:

Bunsen’s M – still having breathing difficulties due to poor air quality.

Short Circuit – new apartment not what they expected, move feels different.

Flo’s M – one of her students mother was just diagnosed with cancer with a poor diagnosis.

Grateful for all these men to come out and put in some hard work.

Naked Man Moleskin:

*Some PAX were grateful for this slow moving exercise to help wake them up a little before all these burpees and merkins.

**8 reps was all we could handle as this is a leg burner and some PAX moaned about the mosey after.