• Post Type: Backblast
  • When: 10/15/2021
  • AO: Tequila Sunrise
  • QIC: Bubba Sparxxx
  • FNG's:
  • PAX: BOS (R), CPAP (R), Nutria, WattsUp, (R), Orangeman (R), Virus (R), Gator, Freon, Pilgrim's Progress

It was about the right time for an Ab-focused workout, so the 10 of us did just that.

WARM-UP

  • Alarm Clocks w/ Jump
  • Yoga Cobra Ab Stretch
  • Yoga Hamstring/Glute Stretch
  • Burpees

THE THANG

  • Circle up on the basketball court for the following AMRAP routine:
    • 20 LBCs
    • 20 Freddie Mercs
    • 20 High Crunches
    • 10 Reverse Crunches
    • 10 Pulse-Ups
    • 10 Infinity Circles /  Flutter Kicks / Windshield Wipers
    • 10 Side Elbow-Plank Rotations  /  Nolan Ryans
    • 10 Side Bridges on Elbows
    • 10 Body Saw (Elbow-Plank position)
    • Mosey one Lap on the track, stopping for exercises, IC:   10 Merkins at 100m mark, 10 Burpees @ 200m mark, 20 Squats @ 300m mark
  • Repeat the above set
  • We made it three times through this routine (due to time, we skipped the last track run, but still did the Merkins, Burpees, and Squats) and then it was:
  • Time!

    COT

     

  • Pledge

     

  • Announcements
    • Extinction Run – Nov 6
    • Christmastown 5k
    • Red Cross Blood Drive for F3, Family, and Friends at South Point United Methodist Church,   November 10th
    • Two VQ’s coming up a the at Yank in October –  Rebar and Gator
    • 2ndF event at Primal

     

  • Prayer Requests
    • Bourbon Chasers
    • Elbows  (from the asphalt-grinding that was inflicted upon them this morning)
    • Nation for unity
    • PAX on IR
    • PAX looking for jobs  (YHC included!)
    • Nutria’s family – traveling (and prayers for Nutria himself, who will be handling 5 of his kids on his own.)

     

  • Name-O-Rama
  • Prayer

 

 

Thanks for the opportunity to lead !

—-Bubba Sparxxx