• Post Type: Backblast
  • When: 11/16/2021
  • AO: Bulldog
  • QIC: Radar
  • FNG's:
  • PAX: El Toro, Nutria, Tube, Orangeman (R), Spiderman, Flinstone

We had seven this morning at Bulldog. Thanks for everyone that came out on a cold morning.

After a disclaimer, we took a lap around the dark track at W.A. Bess Elementary and then circled up for the warm up.

Warm Up
SSH x 20 IC
Windmill x 10 IC
Daisy pickers x 10 IC
Merkin x 10 IC

We made our way back to the front of the school for the workout.

Round 1 – 15 reps
Deadlift to squat
Alt. row (left and right arm)
Bicep curl (left and right arm)
Alt. swing (left and right arm)

Take a lap around the parking lot of the school

Round 2 – 15 reps
Around the world
American hammers (count one side only)
Flutter Kicks (count one side only)
Jack press

Take a lap around the parking lot of the school

Round 3 – 15 reps
Shoulder press
Tricep Extension
Squat to upright row
Lunges (left and right leg)

Take a lap around the parking lot of the school

Round 4 – 15 reps
LBC
Merkin
Reverse lunges
Alternating merkins

Take a lap around the parking lot of the school

Round 5 – 15 reps
Burpees
Leg over
Toe taps
Halo

Take a lap around the parking lot of the school

Round 6 – 15 reps
Dips
Step Ups
Incline merkins
Decline merkins

Announcements
Collection handout at Salvation Army on Friday, November 19. See Freight for details.

Speed for Need event at Christmastown 5k. See Pizza Man for details.

Christmas Party is December 11 at 6 p.m. at 330 Lewis Road in Gastonia.