The BackBlast:
AO: The Swanson
Q: Survivor ,
PAX: Chardonnay, Bunsen, Bouncer, Earthworm Jim, Survivor, Petrol, Spinal Tap, Dinghy
FNGs: None
COUNT: 8
WARMUP: Some basic cas
THE THANG:
1. Sand bag team work across the court
1. Overhead
2. Squat hand off
3. Sitting
4. Pull through
1. 10 Stations, 45 secs work 15 secs rest, two rounds
1. Deadlift
2. Jump rope
3. Dips
4. Kettle Bell Swings
5. Halos
6. Merkins
7. Air Squat
8. Round the Worlds
9. Over the Shoulders
Q: Survivor ,
PAX: Chardonnay, Bunsen, Bouncer, Earthworm Jim, Survivor, Petrol, Spinal Tap, Dinghy
FNGs: None
COUNT: 8
WARMUP: Some basic cas
THE THANG:
1. Sand bag team work across the court
1. Overhead
2. Squat hand off
3. Sitting
4. Pull through
1. 10 Stations, 45 secs work 15 secs rest, two rounds
1. Deadlift
2. Jump rope
3. Dips
4. Kettle Bell Swings
5. Halos
6. Merkins
7. Air Squat
8. Round the Worlds
9. Over the Shoulders
MARY:
Dead bugs
Plank
American Hammer
ANNOUNCEMENTS:
Book Club
14ers
Flo-Ruck
Monthly Challenge
COT:
Lift up Spinal Taps Family
Praise Earth Worth Jim for receiving last bit of funding to meet goal.
What is the story we tell ourselves? People that tell themselves stories of redemption live happier lives…meaning from bad to good. People that tell themselves stories of contamination, from good to bad, can often manifest that destiny. Let’s guard our story, ensure the narrative is of redemption, growth and positive things, and speak into others positivity for their stories.