Backblast: Feats of Strength 9/7/20

Nice cool morning, upper 50’s and low humidity. After a detour to get Handbells linked up with Dean’s crew at school six, we got down to business…and we did way more burpees than the boot campers.

WARM-O-RAMA. 

  • SSH x10IC
  • TTT x10IC, then hold stretch
  • Don Quixotes x10IC, then hold stretch on each side.
  • Nancy Kerrigans x10IC fwd x10IC rev

The Thang: Three sets of the following

  1. Curls
  2. Turkish get ups
  3. Copperhead goblet squats
  4. Back fly
  5. Chest fly
  6. WWI
  7. Tricep extensions
  8. Lunges
  9. Overhead press
  10. Burpees
  11. Kettlebell swings
  12. Sprint around the skate park perimeter

For each exercise, Work 45 seconds. Rest 15 seconds.

Diverse music was played, in honor of three celebrity birthdays on 9/7: Paul Brown, Buddy Holly, and Eazy E.

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6 MOM

  • Rosalita whips x10
  • Cindy Crawfords x10 each side
  • Dying cockroach x15
  • Heavy AH x10

For the record, YHC saw a nice shooting star during 6MoM.

COT

Count o Rama: 3 with the Q

Name O Rama: Epstein, Dr Evil, Tardy (Q)

Prayers: Mulligan’s brother John and whole family, prayers for safe return of MSUMC member Pat Turner who went missing yesterday and sliver alert was issued (as of 9am, Pat has been found and is safe).

Epstein led us out with a solid prayer.

22 Merkins for the troops.

Always an honor and always right on time, Tardy