- QIC: One-Niner
- Pax: Beast, Sharknado, Funhouse, Jekyll, Bounty-Hunter, Ringer, Heisman, Gears, Aquaman, Smuggler, FNG (Radar)...missing one and might have named someone that wasnt even there...oops
- Posted In: The Snake Pit
So the fact that I am even writing a backblast is a miracle in itself, work has got YHC burning the midnight oil and is actually writing this while on conference calls that I really should be paying attention to. Anyways, I have been called out on several occasions by Bounty-Hunter to start writing these, so I am going to do my best to remember what occured what seems like weeks ago (Monday).
Warm-Up:
- Run around the parking garage for about 3min
- 100 SSH
- 75 Air Squats
- 50 Merkins
- 25 Burpees
The Thang:
- 20 Toe Touches on the rafters
- Sprint
- 40 Russian Twist
- 15 Toe Touches
- Sprint
- 40 Russian Twist
- 10 Toe Touches
- Sprint
- 40 Russian Twist
- 10 Pull-ups
- Sprint
- 5 Pull-Ups
- Sprint
- 20 Merkins
- Sprint
- Crab Walk
- Bear Crawl
- Sprint
- 30 Dips
- 25 Dips
- 20 Dips
- 15 Dips
- 15 Dips
- 10 Dips
- 15 Decline Merkins
- 10 Decline Merkins
- 10 Decline Merkins
Ab Lab
- 6 inches, 45 degrees, 90 degrees, watch out for car, back to 6 inches, 45 degrees, 90 degrees
- Low Slow Flutter – cant remember how many
- Dieing Cockroach – how many?
COT
YHC talked about how F3 has made an impact on his life evident in the message that was received by the M the night before.
Prayers for Jekyll (family), Bounty Hunter (little one on the way) and Beast (possibility of adoption)
Shout out to FNG RADAR! Strong first POST!
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Ah, forgot the 30 seconds of Burpees we did to close. That was a crowd pleaser, for sure!
Nice write up, appreciate it! Quality work out too!