AO: The Silverbacks

When: 01/28/2021

PAX:

Number of Pax: 4

Pax Names: Burpee, Farva, Mule, Never Happened,

Number of FNGS: 0

FNG Names:

QIC: Burpee


The BackBlast:

As I drove to the AO I was blinded by the snow falling.  Getting there I planted the flag and tried to make sure my original winkie was going to work due to the snow fall.  When everyone arrived, we got to it as there was no time to sit still.

Warm Up:

20 SSH

20 Squats

20 High Knees

20 Butt Kickers

20 Merkins

(2 sets) of 4X4- which is starting in a burpee position, drop to a plank, do four merkins, do four mountain climbers, return to standing burpee position.

Moseyed to the picnic tables/shelter

10 Merkins

10 Derkins

10 Ierkins

The Thang:

we did “BOMBS” 4 times with a 10 count in between each set.

B- 5 Burpees

O- 10 Overhead claps

M- 15 Merkins

B- 20 big boy sit ups

S- 25 squats

Then we do some 11s with flutter kicks and imperials walkers both in a 4 count cadence.

started with 10 Flutter kicks and 1 imperial walkers and worked our way to 1 flutter kick and 10 imperial walkers.

Cooled down with a 1 minute plank.

COT: prayed for our country, PAX members, and for safety for our first responders.

took pic by the flag.

 

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F3 Kinston