The BackBlast:

Mozy,  a round the rotunda.  High Knees, butt kickers, Nur..  Upon return we circled up and Thunder Struck.  SSH and burpee on Thunder.

 

We then reviewed a few basic exercises and performed watching our form.

 

The Merkin was to be performed full arms extended the lowering down and touching your chest to a tennis ball.  We performed 10 then the balls were passed to the next pax.

 

The Squat was to be performed in proper form, slightly touching a masonry coupon.  We performed in cadence, 10 and passing the coupon on to the next.

 

The Lunge was to be performed in proper form, starting in a standing position and lunging forward to slightly touch the knee to the floor.  We performed in cadence.

Call out bad form!  Call me out.

 

Due to the number of PAX the Chilipepper had to modify but always on the ready.

 

Dora.  Teams of 2 pax.  One would run to the other end of the AO perform 10 proper merkins and return to perform the listed exercises in a cumulative team count.

 

50 Bicep curl

50 Overhead press

50 Triceps extension

50 Squat

50 Lunge

50 Bent over row

50 Standing Twists

 

To finish it off we ran team relay with the 2 PAX teams.  First round was a strait run to the end of the AO and back.  Second round was Run to the end of the AO, back half and complete half doing a bear crawl.  Third round was half way bear crawl, run to the end and back.

 

Announcements

  •  Visible Man Academy partner up!  Summer school.  Mid July
  • Family Beach Day Sat 18
  • Bible study

COT

  • Cat 5 grandmother
  • Mrs Doubtfire
  • Bing
  • Lancelot
  • Ripken

 

So hot it hurts but you just can’t Stop! Chilipepper out!

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