AO: The Silverbacks

When: 02/03/2022


Number of Pax: 4

Pax Names: LEO, Mule, Never Happened, Runt,

Number of FNGS: 0

FNG Names:


The BackBlast:

Backblast: Sprints, Upper Body, Anything 30 sec, & Leroy Jenkins

AO: Silverbacks (Barnett)

Date: 2022.02.03

PAX: Mule, Never Happened, Runt, LEO

Total: 4

FNG’s: 0

FNG Names: na


5:30a  Welcome  

Listen to Body & Modify

I. Warm-ups:

Mosey to Ball field – by the Light between Light Polesunder light and by flag:

1. Neck: Side-to-Side IC
2. Waist: Side-to-Side IC
3. Shoulders
4. Slow Low Squats –IC
5. Table w/ Kickouts Lt/Rt

Modify w/ Crab Cakes

*Leroy Jenkins and I can do anything for 30 seconds.

Each HIM must verbally proclaim each one time sometime during the workout.

When a HIM says “Leroy Jenkins,” all PAX stop immediately and do 5 Burpees.

When a HIM says “I can do anything for 30 seconds,” he calls the exercise. All PAX stop immediately and perform the exercise.

II. Sprint Intervals:

Mosey to left foul line of ballfield:

Sprint 100% to light pole, then walk fast to next. Rinse repeat to right foul line.

III. Mosey to Picnic Shelter

1. Picnic Table Pull-ups  

2. Incline Merkins  

Rinse & Repeat  

6:10a at Flag:

Stretching: Hamstrings & Shoulders

6:15a  COT

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

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