AO: Double Play

When: 04/03/2021

PAX:

Number of Pax: 4

Pax Names: Grease Monkey, Jockey, Lt. Dan,

Number of FNGS: 0

FNG Names:

QIC: LEO


The BackBlast:

7:00  NJ   LEO  

  • NOT PROFESSIONAL
  • Listen to Body & Modify

Warm-ups:

  1. Jump Jacks
  2. Side-to-Side (9-6-3-12, rev)
  3. Pushups
  4. Squats
  5. Arm Rotations

From Tee Box to each Green

  • HIMs with Dumbbells walk backwards to Green.
  • HIMs w/Out DB sprint from Tee Box to Green, back, & down again.
  • All PAX surrounding the Green.
  • Tabata 40 sec Work, 20 sec Rest x 4 at each hole, with “Good” Music.

Hole 1

  • Dumbbellers: Straight Curls
  • Non-Dumbbellers: Oblique Planks Lt/Rt

Hole 2

  • DB: Squat w/ Press
  • N-DB: Sumo Squats

Hole 3

  • DB: Combo Curls Hammer/Straight
  • N-DB: Supermans w/ Rolls Lt/Rt

Hole 4

  • DB: Straight Curls
  • N-DB: WWI, Roll Lt/Rt

Hole 5

  • DB: Squat Press
  • N-DB: Table Kicks

Hole 6

  • DB: Combo Curls H/S
  • N-DB: Jump Slaloms

Hole 7

  • DB: Straight Curls
  • N-DB: Pushups w/ Kick outs

Hole 8

  • Did Not Finish (DNF)

Hole 9

  • DNF

8:00  COT

  • Count-Aroma
  • Name-Aroma w/ Video
  • Prayer Request & Praises:

Praise that we do have Easter: Jesus’s Sacrifice for us and His Resurrection.

Continued Prayers: Fire Ant & Sissy Bar’s M, family, friends & medical staff.

  • Announcements: AOs the coming week.

An honor to Q and be with my F3 brothers.

Respectfully, LEO – Nelson Johnson

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