• Post Type: Backblast
  • When: 09/09/2021
  • AO: Folsom
  • QIC: Bed Pan
  • FNG's:
  • PAX: Sarlacc, Wichita, BallJoint, Spackle,

Warm Up,
SSH, Mtn Climbers, Fire Hydrants, Hip Thrust,
The Thang:
Mosey to the triangle for a little 20,20,20,
20 LBC’s, Sprint to next corner 20 V-Ups, side step to corner 20 American Hammers nur to the beginning.
X3
Mosey to the Flag and say the pledge
25 Hill Billie squats

10 merkins, 10 werkins, 10 Hand Release Merkins take a lap around the small circle.
x3
mosey back to the start and circle up.
50 squats, 20 raise the roof, 40 arm circles
45 sec on 15 off
1/2 burpees
plank with toe taps
side plank switch sides halfway
low plank hold to high plank
butt kickers
high knees
Jump Squats
Time
Pray request: Spackle lost his Grandma, Westsides family as they work through the loss of his Dad, Big Pappy’s family, Medicine Woman, Sarlacc.

The Bed Pan is Full!