BACKBLAST 9/03/18 – Labor Day Beatdown at Patmos
Weather – 72 degF and two rain showers
2 PAX – The Mick (Q), Groening
2 PAX came out to workout in spite of no Preblast – just check your calendar. I checked at 1030pm on Sunday and realized the calendar said I had a Beatdown even though Ultimate Football was the Thang at 7pm. The Mick got to know Groening; another quality PAX.
Warm-up
SSH – 20 IC
Abe Vagoda 10 IC (windmill)
Grass Grabbers (Bean Pickers) 10 IC
Arm Circles 10 each way IC (keep arms up)
Moroccan Nightclub 25 IC (arms up, palms up, palms down RnR)
The Thang
BLIMPS – with a Parking Lot Lap after each exercise
5 Burpees IC
10 Lunges each leg IC
15 Imperial Storm Troopers IC
20 Merkins IC (yep in cadence … that’s 40)
25 Second Plank (should have been 25 Plank Jacks … oops)
30 Squats
Mosey to Theater Seats
20 dips IC
10 Derkins
10 Step-ups each leg on stairs (IC)
10 RH Stagger Merkins
10 LH Stagger Merkins
10 Step-ups each leg on stairs (IC)
10 Incline Merkins
10 Step-ups each leg on stairs (IC)
Bear Crawl on the lowest circle of H*!! of the Theater – the other side and back
Crab Walk across the stage
Bear Crawl on the lowest circle of H*!! of the Theater – the other side and back
Crab Walk across the stage
Mosey to Playground and back
Mary
Low Flutters – 30 IC
E2K – look it up (R ankle on L knee move L elbow to R Knee and flap-jack) – 15 IC each way
Freddy Mercury 20 IC
Planks – RH High, LH high, down to elbows, up, down to elbows, up down to elbows, up, RH high, LH high
Namorama, Circle of Trust,
Prayers for Mick’s wife recovering from surgery, for Groening’s brother who is looking for work and for his Sister-in-Law recovering from cancer. And for blessings on work.
Moleskin
Great to meet Groening and learn about his namesake. He is a real celebrity, so cool!
The Mick
PS – Sign up for the Custom Goruck on October 26 — You can do it and you will not regret it.
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