BACKBLAST:

Block Ness Monster 🦑

AO: Night Watch (Millersville, PA)

Date: 4/15/2026

Time: 6:30pm EST

Finish: 7:15pm EST

WARMUPS:

• Tempo Merkins – 15 IC
• Michael Phelps – 10 IC
• Tempo Squats – 15 IC
• Toy Soldiers – 10 IC
• Boxing Combo (Roll, Dip, Weave) – 10 rounds

MOSEY to lower lot pavilion:

((2) Rounds of (25 SC) of the following exercises with block):

• Rows
• Curls
• Block Squat
• Swings

MOSEY to Gazebo ~552 meters away:

• Pinky Pie
• Tempo Bulgarian Split Squats – 15 ea leg

MOSEY to oak trees? ~150 yards away:

((3) Rounds between (2) large trees (maybe oak….I’m not an arborist 🤷‍♂️)…trees are ~50 yards apart):

• Kraken burpees – 3 (do one less ea round)
• Jog or run to other tree
• Reverse Lunges – 5 ea leg
• Bear crawl back to other tree

MOSEY to lower lot pavilion ~ 300 yards away:

• Vertical block press – 20 IC

Photo shoot 📷

COT:

• Praises and Prayers went up to the King tonight for the Pax in our group, including continued strength and healing for Doors Dash’s Dad as he prepares for round 2 of treatment; for our kiddos finishing their HS careers strong and transitioning for summer (and for our kiddos and younger HS-aged Pax finishing their year in school on top and strong); prayers for healing of injured Pax in F3 Lanco
• Reminder about Keystone Convergence coming up
• Sticky out! 🏄🏻‍♂️