BACKBLAST – Pass the Baton

AO: Night Watch – Millersville, PA

CoQs – Chumbawumba (warmup), Door Dash (Thang 1), Sticky Bumps (Thang 2), Crop Fit (Mary, COT)

Chumbawumba gets the baton for the warmup:

Arm circles 10 ic

Circle arms 10ic

Grass pickers 10 ic

Imperial walkers 20 ic

Windmills slow 20 ic

SSH 20 ic

Pass the baton to Door Dash for Thang 1:

Mosey to benches in middle of the park, well in view of the pavilion full of people…
2-3 PAX dips x 24 on bench, other PAX do squats, then switch places
Bear crawl about 30 yds to next bench
2-3 PAX derkins x 20 on bench, other PAX do WW2s, then switch places
Tunnel of love back to the first bench
2-3 PAX step-ups x 24ic on bench, other PAX do flutter kicks, then switch places

Pass off to Sticky Bumps

Sticky Bumps gets baton for Thang 2:

– Jog to far pavilion

2 – 3 rounds OYO:

(1 round consists of)

– 14 perfect merkins (hand release w/shoulder taps)

– Bear crawl approx 30-yds to 1st tree

– 14 reverse lunges

– Jog to second tree (50-yards)

– 14 Freddie Mercury’s (the hard way)

– Jog back to first tree (50-yards)

– 14 air squats

– Bear crawl back to pavilion (30-yards)

CropFit steals the baton for Mary and COT:

– Homer and Marge

– Hello Dolly

– 1 minute of chin-ups or hanging from pavilion rafter

COT

Chumba – change in med routine causing vomiting

Toke – calm nerves for son taking driver’s test

DoorDash’s Dad getting scans to check progress, chemo still going well