#back_blasts #loco
AO: LoCo BRMS
QIC: @Bolt
The PAX: @Brisket, @Bobcat, @Hoff, @Scranton, @Nolan, @Mater, @CrotchRocket, @Treadstone, @Ratatouille, @Dial-tone, @Waterhammer
Warmup: SSH IC, Michael Phelps IC, Cherry pickers IC, Leg stretches side lunges, Cobra Kai, Downward dog
1/2 Mile Mosey
The Thang: 45 seconds to wildin’ Some HIMS had vests on #Tclaps for them!
45 seconds ON, then 17 seconds OFF for recovery of all the following Exercises:
1) Band Flys
2) Coupon Squats
3) Band pullouts
4) Mosey Sprint
5) Band Lat Pulldowns
6) Coupon Alt FWD Lunges
7) Band Shoulder raises
8) SSH
9) Bear Birddogs
10) Mosey Sprint
11) Merkins
12) Shute Side Band leg extensions
13) Right Side Band leg extensions
14) Coupon Bent over Row
15) Mosey Sprint
16) Shute hand band curl
17) Right hand band curl
18) Band SLDL Shute Side
19) Band SLDL Right Side
20) Mosey Sprint
21) Coupon Pickle Pointers
22) Coupon Chest press
23) Coupon Curls
24) Coupon Dips
25) Mosey Sprint
26) Plank hold
27) Coupon Alt Reverse Lunges
28) Shoulder Taps
29) Mosey Sprint
30) St. Louis Burpees
Straight into…
Mary: 5 minutes LBC, Heel taps, Flutter kicks, Heels to Heaven, Superman, Peter Parkers
COT: Appreciate what God has given us on Earth, take care of Earth and take care of each other both through spiritual sustenance as well as physical sustenance. Challenge to the PAX to grow something over the next 4-5 months (squash, watermelon, tomatoes, etc.) and share with the PAX when ready.
F3 The Capital 