The BackBlast:

Welcome and Disclaimer

Warmup:

Good Mornings x15 IC

Squats x15 IC

Arm Burners Forward x15 IC

Arm Burners Reverse x15 IC

The Thang:

We took a quick mosey around the park to visit the 3 pain stations that were set up to form a triangle. We split up into 3 groups of 3 and did 5 rounds starting at 7 reps then every round increased by 7 up to 21 then decreased by 7 back to 7 reps on the final round.

1st station:

WWII sit ups x7

American Hammers x14

Plank Jacks x21

Imperial Walkers x14

Mountain Climbers x7

2nd Station:

Incline Merkins x7

Step-ups x14

Tricep Dips x21

Bonnie Blaires x14

Decline Merkins x7

3rd Station:

V-ups x7

WWI sit ups x14

LBC’s x21

Freddie Mercuries x14

No Surrenders x7

After completing rounds we gathered up and did a few rounds of Mary.

Cool Down:

Good Nights x 10 IC

Abe Vigodas X10 IC

COT: 

Count-o-rama, Name-o-rama, Prayers- Scrappy’s Pastor is in recovery from heart surgery, Change for LaGrange Summer Camp, Miles Alphin, Chuck Potter, Unspoken

Moleskin:

This was my VQ and I believe we all left at least 1% better. Great group of HIMS