AO: The Senior Class

When: 09/08/2021

PAX:

Number of Pax: 14

Pax Names: 5-Guys, BigBird, Bonesaw (DR), Jarhead, LEO, Shank (DR), Shorts, Shortstop, Show Me, SOL, Watch Dog, Winn Dixie,

Number of FNGS: 1

FNG Names: Winn Dixie (Warren Russell "Rusty" Beaman)

QIC: LEO


The BackBlast:

Two PAX Not List on this website: Macko (Lewis Peak);  Teach (Paul Beaman for Downrange: Wilmington)

Backblast: Brick & Mortar (Core)

AO: Senior Class (Northwest School)

Date: 2021-09-08

PAX: Jarhead, Shortstop, * Teach (Downrange: Wilmington), Watch Dog, Show Me, * Macko, Shank, BigBird, Bone Saw, 5 Guys, SOL, Shorts, LEO 

(* Not Listed on Website)

Total: 14

FNG’s: 1

FNG Name: Winn Dixie

(Warren Russell “Rusty” Beaman)

Q: LEO

 5:30a  Welcome 

 NJ LEO 

  • NOT PROFESSIONAL
  • Listen to Body & Modify

 

Warm-ups: In field:

  1. Lap around Front Yard Island
  2. Neck: Side-to-Side
  3. Waist: Side-to-Side
  4. Arm rotations
  5. Alarm Clocks: On Back Roll Lt/Rt to a Sit-up position
  6. Joe Lewis & Duck w/ Steps: Forward, Backward, Lt & Rt

 

The Thang:

Exercise: Brick  each hand and Mortar (Core Tight – Tighten Abs Pressing Naval to Spine)

Get Bricks and line up on imaginary sideline.

Variety of Brick Exercises (10 reps ea) on one side. After each, walk to opposite side  and Merkins only, modify if needed  (10 rep ea). Repeat.

Count: Pause and say 1,000/1, 2, 3, etc

 

Brick Exercises:

  1. Straight Curls
  2. Hammer Curls
  3. Triceps Extension
  4. Bent over Row
  5. Trapezius Fly
  6. Squat, Clean, & Press

 

Replaced Bricks, then 1 lap around the Front Yard Island.

 

COT to Stretch:

  1. Legs: Hamstrings
  2. Shoulders: Hand below neck Lt/Rt

6:15a    COT

  • Count & Name-Aroma
  • Prayer Request & Praises
  • Announcements

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