AO: The Senior Class

When: 03/02/2022

PAX:

Number of Pax: 9

Pax Names: Bonesaw (DR), Jarhead, LEO, Shank (DR), SOL, SpongeBob,

Number of FNGS: 1

FNG Names: Beach

QIC: LEO


The BackBlast:

Pax not listed in system: Macho, Tofu, and FNG: Beach (Andrew Thomas Jr)

Backblast: Brick & Mortar (Core)

AO: Senior Class (Northwest School)

Date: 2022.03.02

PAX: SOL, Macko, Jarhead, Shank, Bonesaw, Tofu,  Spongebob, Beach, LEO 

Total: 14

FNG’s: 1

FNG Name: Beach

(Andrew Thomas Jr)

Q: LEO

 

5:30a  Welcome 

 

  • NJ LEO 
  • NOT PROFESSIONAL
  • Listen to Body & Modify

 

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. Low & High Shoulder Rotations: Lt/Rt

 

6:15a    COT

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

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