BACKBLAST 09-01-2020 – The Mick’s September Already?? Beatdown
Weather – 63 and overcast (Winter’s coming)
Pax – The Mick (Q), Atticus, Mufasa, Fonzie, Lights Out, Optimus, HHH, Dr. Freud, Bozo, Thunder, Campbells, Editor, Al Gore
Warm-up – In Cadence
Short around the cars
15 LB Arm Circles each direction
15 Abe Vigoda (windmills)
15 Bean Pickers
15 IST
10 Coupon Vertical Presses (CC)
10 Coupon Side Bends each side (CC)
15 Coupon Twists
15 Coupon Bend Press in Cadence
15 Coupon Bridge Bench Press
First Thang – Merkins and Squats for Fun
Line up on north curb – spread out for social distancing
15 Merkins (CC), 15 Squats (CC) – 5 sets Each Merkin move was different, squats were squats
Merkin
Werkin
Derkin
Hand Release
Perfect
Second Thang – Abs for Fun
Mosie to West Entrance Sign Line up in two rows at separate Light Poles
15 WWII’s – Run to Next Light Pole
15 Side Crunches – Run to next Light Pole
15 Side Crunches – Run back to starting point
RNR for a total of 4 sets
Third Thang – Jack Webb on Hill for Fun
7-1 Ladder – Jack Webb at the top of the hill – Low Flutters at the bottom
Forth Thang – Back to the north curb for more Merkins and Squats for Fun
15 Merkins (CC), 15 Squats (CC) – 5 sets Each Merkin move was different, squats were squats
RH High
LH High
Right Leg Raised (straight – not a Scorpion Dry Dock – toes off ground 6 inches)
Left Leg Raised
Diamond
Run clockwise around the parking lot end up on the Hill by the Church
Mary
15 Bird Dog – Right hand/left leg raised slow count (CC)
15 Bird Dog – Left hand/Right leg raised slow count (CC)
10 Fire hydrant (IC) Each leg
Cobra hold for Q’s count – Superman hold for Q’s count RNR 4 times
Child Pose to finish
Prayers
Prayers for growth as men through the gifts of the spirit: Self-Control, Patience, Kindness, Faithfulness andfor Tank’s family in quarantine
Moleskin
Wow first day of September. The Pax were very subdued. Not a lot of talk and not even a lot of loud counting. Everyone worked hard, but I am predicting no soreness or stiffness as a result. Just a good morning beatdown to get the circulation up and blow out the dust out to start the day. Nothing special to report and nothing noteworthy to add. Till next time Merkin on Dudes.
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