• Post Type: Backblast
  • When: 11/30/2019
  • AO: Folsom
  • QIC: Round Up
  • FNG's:
  • PAX: Hacksaw(R), Sparky, Broke, Sister Act, Mozart, Volt, Slaw, Def Leppard (R), Big Pappy, Nothin, Medicine Woman, Dr Seuss (R), Bed Pan, Gumby, Round Up

Warm up

  • 10 Burpees
  • 20 Merkins
  • 30 Squats

Mosey to the flag

we had to stop by the light poles on the way that’s my favorite.

1st pole 5 Burpees

2nd pole 10 Merkins

3rd pole 20 Squats

Mosey on to the flag circle up and we got the pledge in.

10 Merkins

20 LBC

20 Flutters IC

Mosey to the side parking lot for some dirty 11’s

Squats and Mountain Climbers with 2 Blockees on each pass

Mosey to the triangle

1st point 10Merkins

speed bump catch 3 burpees

2nd point 20 mountain climbers

speed bump catch 3 burpees

3rd point 30 Squats

speed bump catch 3 more burpees

we done that for 2 rounds

Mosey to the lower parking beside the new football field

Partner up

1 partner sprints down and back while the other is doing merkins as many reps as possible we done this with

Sprint/Merkins, Sprint/Squats, Sprints/Flutters

The last part of the workout Sister Act introduced Iron Hulk and that was a good way to finish the upper body blow out!

Prayer request

MW family member

Each other

Namorama

Thank you for the opportunity to lead you guys.

Round Up weed killer