• Post Type: Backblast
  • When: 09/23/2021
  • AO: Folsom
  • QIC: Wirenut
  • FNG's:
  • PAX: Stogie, Wichita, Ozark, Round Up, West Side, Ball Joint, Bed Pan

First cool weather of the season time to put in some work. Quick disclaimer and we’re getting to it. No real warm up due to the fact that the work involves an ascending ladder of reps and sets with some sprints and recovery stretches between rounds. Each round consists of work from previous round with the new exercise for new round to be added.

  • Round 1 – 5 Burpees
  • Round 2 – 10 Big Boys
  • Round 3 – 15 Mericans
  • Round 4 – 20 Flutters
  • Round 5 – 25 Squats
  • Round 6 – 30 LBC’s
  • Round 7 – 35 Bench Dips
  • Round 8 – 40 Mountain Climbers

Now for some DORA

  • 50 – Big Boys
  • 100 – Mericans
  • 150 – Sumo Squats
  • 200 – LBC’s

Mosey to the Flag. Caught up with West Side who is finishing up with his IPC. Pledge it out and COT.

Prayer Requests

  • Spackle and family
  • Big Pappy and family
  • West Side and family
  • Stogie’s job situation
  • JJ5K Participants
  • Snow Bird Travelers

Announcements

  • Convergence Downtown  Sat. Oct. 2 at The Rotary Pavilion Downtown Gastonia
  • Gaston College 5K Sat. Oct. 2 at 0830

Great Job out here today guys. Thanks for the push.