Backblast: 100 Hard, Black Diamond beatdown
Date: 06/20/23
AO: #ao_mastodon
PAX: @Airpump @Gunga @DQ @Panhandle (respect) @Jolly (respect) @Katniss @Shiplap @Rosetta (respect) @Tortuga (respect)
FNGs: 0
Q: @Tortuga
Total: 9
WOR: SSH, T-bone burpees, Michael Phelps, arm stretches
The Thang: Modified Millennium
100 of each exercise. When finished, do burpees for the six (actually five). Once we had five finishers we all stopped, ran to the bridge and back, then started the next exercise.
- bbsu,
- air thrusters (elbows all the way to the knees),
- flutters (4 count IC),
- raise the roof,
- windshield wipers (1=1),
- block bbsu (coupon touches the ground over your head and then between your legs),
- thrusters (@Panhandle, “100?!?”),
- imperial walkers (1=1),
- overhead press (full range of motion),
- burpees (had to call these short to end on time. @Katniss made it to 45.
COT: Thanks to God for bodies that work, prayers for PAX with covid, @Samsonite’s sons in transition: wisdom to be helpful while giving space for them to figure things out, and something else I am forgetting.
Moleskine: Encourage one another and be willing to accept encouragement from others.
F3 Wheaton 