When: 02/12/2022
PAX:
Number of Pax: 12
Pax Names: Abacus, Fireball, Main frame, Marvel, Pyro, Sir Wallace, SnapShot, Stapler, Ticker, Tugboat, Wolverine,
Number of FNGS: 2
FNG Names: Kobe, Stapler
QIC: Sir Wallace / Tugboat
The BackBlast:
52F Clear – 0700 The 5 core principles with disclaimer explained, 2 FNG’s welcomed, time for Sir Wallace warmup assisted by Tugboat:
Mosey jog with dynamic stretching: high knees, butt kickers, side shuffles, skips, toy soldiers, walking lunges
Circle up: Abe Vigoda, heismans, SSH, strawberry pickers, inch worm Merkin, American hammers
The Thang:
15 reps of each then run a lap
- Jump SQUATS
- Wide Merkins
- SKI JUMPS
- Tricep dips
- LUNGE DIPS (each side)
- PLANK WITH SINGLE LEG RAISE (each side)
- Long swimmers
- BURPEES!
- ROPE CLIMB CRUNCHES
- Rinse/ repeat 3 times
The Tugboat Hustle:
Start with a burpee at the top of the hill and bear crawl down, do another burpee at the bottom, then bear crawl back up, that’s one set. Complete 5 sets, then at the last one run all the way to the other side of dry pond and run back.
- Rinse / Repeat 3 times
The Cool down:
Heels to heaven, side leg lifts by Snapshot, merkins by Tugboat, Moroccan night clubs by Pyro, then Al Gore hold until 0800.
Circle of Trust (COT)
Announcements: upcoming 5K at bayside, Sup’N Run at Benderson park
Praise/ Prayers: Lifting all those affected by COVID, reflection on those we lost, strength to overcome anxieties
Message:
Create in me a pure heart, O God, and renew a steadfast spirit within me.
Psalm 51:10