Backblast

WU –

-Arm circles, Circle arms, Overhead claps 10x IC

Grass pickers 10x IC (slow roll back stretch)

Mountain climbers (modified slow 10x IC to stretch calves)

21’s (verbal to 10, silent to 21)

The Drill –

-Bear crawl 10 burpees, Bear crawl 9 burpees

Legs- Wojo squats, monkey humpers, Smurf jacks

-Backward run

Core- Heals to heaven 14x, Rosalitas 10x, Shoulder taps 10 IC

-Sprint to pavement

Upper- Hand release merkins 15x, Hand clap merkins 12x, Merkins 18x

-Bear crawl 8 burpees, bear crawl 7 burpees

Legs- Standing lunge 15x, Low slow squats 19x, Alternating side squats 14x

-Lunge walk to cone, sprint

Core- Oblique crunches 15x, American hammers 10X IC, WWII Sit-ups 12x

-Sprint back to pavement

COT

Thanks for coming out for my VQ. Hope my first time was as special for you as it was for me!

Shoutout to Chowdah for modeling most of the exercises and mad props to Caterpillar’s long awaited return. Great job!

Prayers for Doublemint’s daughter going into surgery, Sticky Bumps was recently laid-off and looking for another door to open, Bunyan’s M and overall strength for the family taking care of daily needs, Chowdah’s 100 miler race coming up. We pray because we believe. Expect God to move on behalf of our prayers!

-Sticks & Stones