Backblast: Lookin’ Good
Date: Saturday, 11/27/21
AO: #ao_tar_pit
PAX: @Panhandle @TBTF @T-bone @Spokes @Noodles @Shiplap @Jolly @Katniss @SAGA @Beaker @Da Vinci @Tortuga @pillow mint (fng)
FNGs: 1
Q: @Tortuga
Total:13
Warm-Up: motivators, goofballs, arm circles, copperhead merkins and copperhead squats
Thang 1: 10 minutes, AMRAP
10 burpees, 10 squat jumps, 10 plank jacks
Thang 2:
Station one: 10 slow squats IC, 30 ssh, repeat
Station two: 10 slow merkins IC, 30 goofballs, repeat
Three groups. One at each station and one push group. Push group ran the stairs, did five tuck jumps at the top, and came down the ramp to station one. The group at station one moseys to two, then two starts up the stairs. Three or four rounds were completed. We focussed on form for the slow merkins and squats.
Thang 3: 5 minutes, AMRAP
10 burpees, 10 squat jumps, 10 plank jacks
Thang 4: Stretching
10 minutes of nice slow stretching.
COT: Motivation for Noodles. Shiplap’s house to sell. The nation of Afghanistan. Orphan: 14 year old Siyabonga, adopted by his older cousin.
Moleskin: I’m thankful for many things. Most of all I’m thankful that the god of the universe loves us so much that he sent his son to die for us. We are all sinners in need of a savior. God sent his son, Jesus, to live among us, die on the cross and pay the penalty for our sins, and rise again, conquering death. When we ask him to forgive us and be our lord, he cleanses us from our sin and gives us eternal life in him. Best. News. Ever.
F3 Wheaton 