BACKBLAST 9/24/22:lake Champion : Q by committee, Hot Shot , HK, Freon, Caterpillar

15 Pax got up for an awesome beatdown on this beautiful frosty morning! 5 FNG’s including Hee Haw for F3 Lanco !!!

Warmorama

Hot shot Q

Neck roll

Michael Phelps

Grass pickers

The Thang

Hold Al Gore while Q counts down from 10. X10

Arm exercises in cadence x 10 each for each of the 15 pax calling up, down for arm raises, overhead claps, Seal claps

Hot shot low and slow merkins ic x 10

Hot shot low slow squats ic x10

HK

Mosey to wall

4 ct flutter kicks x 25

Step ups x 10

4 ct flutter kicks x 25

Irkins ic x 10

4 ct flutter kicks x 25

Derkins ic 10

Partner squats ic x10

Freon Q

Mosey to grass field

Partner up , 1 pax runs to corner of dinning hall, other pax squats

1 pax skips to corner of dinning hall, other pax monkey humpers

1 pax bear crawls to corner of dinning hall, other pax alternating lunges

Caterpillar Q

Motivator 10-1

Mary

Fire hydrant x ic 10LL

Fire hydrant x ic 10RL

Freddy mercury ic x 10

Prayers

Ball of man circle up

Costa Rica way to pray – everyone says there individual prayers at same time !

It was awesome!!!!!

Caterpillar out