BACKBLAST – Dancing with Dragons

AO: Night Watch – Millersville, PA

Warmups:

• Jog around the parking lot
• Arm circles IC x7
• Circle arms IC x7
• Michael Phelps IC x7
• Jog to pavilion
• Hamstring stretch x30-sec ea leg
• Quad stretch x30-sec ea leg

The THANG Round 1 for (2) rounds):

• Breakdance merkins with pulse x12 SC
• Dirkins IC x10 SC
• Irkins IC x10 SC
• CPR’s IC x12 SC
• Box irkins SC x12 SC

Jog to gazebo (The THANG Rd 2) OYO for 2-Rounds:

• LBC’s SC x 25
• Dragon walk ~ 30-yards 🐉 
• Mike Tyson’s SC x12 SC (started jamming out to a classic – “I Think I Can Beat Mike Tyson” by DJ Jazzy Jeff and the Fresh Prince 🥊 
• Dips SC x25 SC

Jog to pavilion:

• Bulgarian split squats with block x15 SC ea leg
• Step-ups x15 SC ea leg

Moleskin:  I haven’t used this theme for a beat down since summer of 2024; it was time!  The main two exercises needed are the Breakdance Merkin (with a 2-count pulse) and of course the Dragon Walk 🐉.  I had to throw some coupon work in this time around 😎.

COT:

Praises, announcements and prayer requests

-Sticky out! 🏄🏻‍♂️