Up and At Em!

Posted on Posted in Backblasts
  • When: 06/17/2020
  • QIC: Papa Smurf
  • The PAX: Outhouse, Bullwinkle r, Yard Sale r, Inside Out r, Three Peat r.

Six pax showed up on a beautiful morning to get their bodies ready for the day. With almost a full house of respecters, 60’s rock was the Q’s choice of music. It went off with a hitch until Simon and Garfunkel’s Sound of Silence magically appeared…Bullwinkle called it out, the Q pressed forward, and the day began.

Warm up:

MP•15/DQ•15/SSH•15/plank jack•15/Spider-Man stretch•5/alternating shoulder tap•15

Blood flowing…50%-run backwards…75%. Run backwards…Bunch of merkins and flutter kicks  

Bearcrawl to half court
THE THANG

Mosey to pool

5 burpee box jumps

20/15/10 step ups combined with 20/15/10 flutter kicks and ten merkins in cadence(20 actually).

Mosey back to field

Sprints back and forth with exercises at the end line. Lunge over with 20 flutter kick  backward lunge with 20 LBC’s ..

Finish with Lunge to circle.

COT  BOM

Prayers for those who are sick and hurting. Also prayers for those who are healthy to lift others up.

Always a pleasure to lead.  PS

 

 

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