The BackBlast:

Intro:

It was a balmy 53 deg this morning. What better way to start the day than with a beatdown that burns, burns, burns….

The mission and disclaimer were provided by YHC and then off to the…

Warm-o-Rama:

• Abbreviated mosey around the parking lot
• SSH, x15 IC
• String rippers, x15 IC
• Mosey with high knees, butt kickers
• Witches brew, x10 IC (each side, each way)
• Mosey with side shuffle (each way)
• Abe Vigoda, x10 IC

The Thang:

• The Ring of Fire (x3)
  1. PAX circled up in plank and took turns doing 5 merkins around the circle, for the duration of Johnny Cash’s Ring of Fire.
  2. PAX circled up in Al Gore and took turns doing 5 squats around the circle, for the duration of Johnny Cash’s Ring of Fire.
  3. PAX circled up on their 6 with a 6” leg lift and took turns doing 5 4-Ct low slow flutters around the circle, for the duration of Johnny Cash’s Ring of Fire.

• You’re Merkin My Back Hurt
  • An 11s workout with Hand Release Merkins and Inverted Rows. Sprint up the hill between and mosey down.

6MoM:

• Bay City Scissors, x8 IC
• Squeaky Bed Rosilita, x8 IC
  • Rosalita, when the legs open, perform crunch by pushing hands down thru open legs
• American Hammer, x21 IC

COT:

• YHC closed us out with a short prayer.

Naked Man Moleskin:

• Guess you had to be there.