The BackBlast:

29 Degrees, Smokeless, Gloomy

EC Ruck completed. 4 PAX show cold and ready to work. Greetings made, mission missioned, beatdown beatdowned.

Warm-o-Rama:

• Mosey
• SSH x10 IC
• Sun gods x10 F/B IC
• Arm Stretches
• String Rippers x10 IC
• Leg Stretches
• Turkish Get-Ups

11’s:

On a well lit basketball court.

10 of exercise A, movement to B, 1 of exercise B, movement to A…, 9/2, 8/3, … , 1/10.

• Arms:
  • A: Overhead triceps –> Walking Curls
  • B: Rows –> Frankenstein walk*
• Chest:
  • A: Overhead press –> Overhead walk
  • B: High Pulls –> Shoulder shrug walk
• Lower:
  • A: Squats –> Lunges
  • B: Deadpulls –> Groucho Walk
• Abs:
  • A: Pull-Overs (BBSU with arm extensions)
  • B: American Hammers

Prayers for SC good health and Excitebike’s family from wildfires.

*Overhead walks for some**

**Pre-11’s chest warm-up***

***Coulda said something buuuut nahhh****

****ignorance is bliss, I suppose*****

*****Five dots Darryl!!!!!