The BackBlast:

Intro:

Time to run through the Short Circuit again, just to keep the lads alive and kicking…

Warm-o-Rama:

Something. I forget…

The Thang:

The “Short Circuit” is a series of exercises repeated three times, with running in between. Here’s how it went down.

• First Station of exercises
  • 10 x SSH (IC)
  • 15 x Merkins
  • 20 x Squats
  • 26 x Plank Jacks (should have been 25, but that’s awkward)
  • 10 x Burpees
• Running, with stops for:
  • Bonnie Blairs
  • Carolina Dry Docks
  • LSF
  • Monkey Humpers on the Hill (only on the way back)
• 50 yard lunge walk
• Second Station of exercises (see above)
• Running (with pain stops)
• Interlude:
  • There’s nothing that invigorates a tired spirit more than a little competition. So we made two lines and did a “Tunnel of Love” race ~ 50 yards. It’s not important who won (*cough not us *cough)
• Third Station of exercises (see above)

6MoM:

• American Hammers x 20 (IC)

COT:

• Friday (06/04) – ExciteBike will be hosting F3 Family Firepit Fun Night
• Tri-Delt will be doing The Murph every Monday at Troutman Park; 0530 start. Come get some.
• We need Q’s! Step up, sign up, come lead!
• #TAP for Ditka’s FiL – still recovering from a stroke, and going through Rehab

Naked Man Moleskin:

• Eleven!