When: 09/07/2021


Number of Pax: 5

Pax Names: Blade Runner, Mugsy, Sir Wallace, Thor,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:

A wet 75F 98% humidity

5 Core Principles and disclaimer announced.

Warmup: Mosey with dynamic stretching including side shuffles, butt kickers, high knees, karaoke, walking lunges, toy soldiers then circle up for; SSH, air squats, plyo merkins, and  plank with calve stretches



60 secs each exercise with 15 rest in between

Round 1

Jump Squats

Jump Lunges

Triple pulse jump squats

Triple pulse lunges

Round 2

Spider Squats

Lateral Line Hops

Squat Jacks

Vertical Line hops

Round 3

Skater lunges

Runner lunge (left)

Runner lunge (right)

Half Burpee (with jump)

Quick water break

Round 4

Lateral jump knee tuck

Side to side lateral lunge

Squats holds


Round 5

Lateral jump knee tuck

Side to side lateral lunge

Squats holds



50 Squat Jumps


Static Monkey hummer stretch

Leg stretches

Butterfly stretch

Hamstring/ calve stretch

Announcements: 9/11 Beatdown @ Nathan Benderson Park
9.11.21 – 8:00 a.m
Meet in Dillard’s Parking lot.
M’s & 2.0’s welcome to cheer, volunteer and/or participate.
We need about $300 in donations. Venmo to @SteveMartin-Ripken.

praises: to Thor for his valiant return to HH after a short hiatus.

prayers: we continue to lift up Mugsy’s brother who is struggling with life choices.

Prayers toThe Lord for healing those who suffer with illness of all kinds… physical, mental, spiritual



“Do not speak to fools, for they will scorn your prudent words.”
‭‭Proverbs‬ ‭23:9‬

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