The BackBlast:

Intro:

For some reason, mornings at DT seem extra early. A nip was in the air, stars were a plenty, and thank goodness YHC brought a lantern b/c we could barely see each other. A short mosey around the park to the…

Warm-o-Rama:

• Sun Gods, x10 IC fwd/rev
• Chinooks, x10 IC each way
• Cross arm stretch
• Tri stretch
• Leg stretch routine
• Merkin suicides (3 sets of suicide runs on the b-ball court. 1st set do 3 merkins each time you hit the baseline, 2nd set 2 merkins each baseline, 3rd set 1 merkin each baseline)

The Thang:

4 corners (arms), 3 rounds.

1. Shoulder press, x10-15. Bicep curl to station 2.
2. Bent over row, x10-15. Bicep curl to station 3.
3. Shoulder raise*, x10-15.  Bicep curl to station 4.
4. Overhead tri, x10-15.  Bicep curl to station 1.

4 corners (legs), 3 rounds.

1. Squat, x10-15.  Groucho walk** to station 2.
2. Deadlift, x10-15. Right side lunge to station 3.
3. Reverse lunge, x10-15. Groucho walk to station 4.
4. Calf raise, x10 straight, x10 toes in, x10 toes out. Left side lunge to station 4.

6MoM:

• Low slow flutter***, x15 IC
• Freddie Mercury, x15 IC
• American hammer, x20 IC

COT:

Prayers to Matthew, a man Excitebike met going through difficult times. May he find some balance in his life and have the strength to find better days ahead.

Naked Man Moleskin:

* Except for Ditka, who was attempting to extremely awkwardly shoulder raise his cinder block. Modification in order.

** AKA the elephantitis walk, as named by Excitebike.

*** YHC nearly lost the cadence count staring at the stars above.