BACKBLAST – Dusk Patrol Beatdown

AO: Night Watch (Millersville, PA)

Date: 3/25/2026

Warmups:

-ISO inchworms each leg hold 30 sec

-Slow low merkins IC x10

-Slow low squats IC x10

-Michael Phelps IC x10

-Grass pickers IC x10

-Tiny arm circles IC x7

-Large circle arms IC x7

Mosey to gondola w/ picnic table (800 yds):

-Pinky pie

Mosey to basketball courts 🏀

The Thang (5) rounds total (start @ baseline):

-Kraken burpee’s x5 🐙

-Run to middle of court and back

-Perfect merkins x7

-Run to opposite side of court (full length)

-Squats SC x25

REPEAT (with the start of ea new round, you drop (1) kraken burpee till you finish the final round with (1) kraken burpee on round 5 (all other exercises remain at the same number of reps)

Mosey to pavilion:

-Pull-ups or hang from rafter (1) minute

-Bulgarian split squats SC x25 ea leg

-WWII’s SC x35

-Good luck horseshoes SC x15

COT:

Prayers for injured PAX, safety on trips that Honeybuns and Sticky Bumps are taking this upcoming week, safety for US military and civilians around conflict in Middle East

Praises for the air in our lungs, our families and ability to workout on a beautiful spring evening

• Sticky out 🏄🏻‍♂️