Step Up And Lead!

Posted on Posted in Backblasts
  • When: 10/22/2020
  • QIC: Dollar Bill
  • The PAX: Papa Smurf (RR), Deuce, Sofa, Prunetang, Wasted, McFly, Gizzard, Hat Trick, Shirley (R)

Step up and lead was the challenge this morning in the Badlands. Step up and Q, Step up and lead your family, friends, community, work…..

WARM-O-RAMA- Various Stretching Exercises, Peter Parkers, SSH


(1) Mosey to Bear Crawl Hall- Bear Crawl to first light pole and Toy Soldier to bleachers.

(2) Ladders in the outfield – Ascending Ladders: 15s of Air Presses (i.e. 1 Air Press and then run to outfield fence 2 Air Presses run to infield, 3 Air Presses . . . .), followed by 15s of Merkins, followed by 15s of Squats.   Totals: 120 Air Presses, 120 Merkins, 120 Squats

(3) 1 Minute Plank

(4) 5 minutes of max reps at bleachers-  15 Dips, 20 Step Ups, 10 BBS- rinse and repeat exercises and reps for 5 minutes

(5) Bear Crawl to first light pole and Lunge to second

COT-  Lead!  F2 announcement including races.  F3- Job losses.  Prayers offered

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