• Post Type: Backblast
  • When: 01/21/2022
  • AO: Downtown
  • QIC: Sister Act
  • FNG's: Pallbearer
  • PAX: Slaw, Wichita, Ball Joint, Gear Wrench, Wirenut, Purple Haze

8 men Downtown this morning.  1 FNG,  disclaimer given!!

Warm-Up:

The usual

The Thang:

Mosey towards the post office for some 11s on the driveway.   10 Imperial Walker Squats at top, 1 Plank Jack at the bottom.   9 IW Squats at top,back down for 2 Plank Jack’s. Continue until you finish with 1 IW Squat, and 10 Plank Jack.

Mosey towards the main street with all the lights.  Route 66 called using the light poles on left. Start with 1 Merkin.  Next pole 2 Merkins. Continue until you do 11 Merkins at last pole.

Mosey to parking deck.  At bottom do 5 Burpees. Mosey to next level up, bear crawl ramp, then 5 Burpees, 10 Hand Release Merkins. Mosey to next level up, Joe Hendrix up ramp, then 5 Burpees, 10 HR Merkins, 15 American Hammers. Mosey to next level, lunge walk up ramp, then 5 Burpees, 10 HR Merkins, 15 AH, 20 Jump Squats.  Next level up, bear crawl ramp, 5 Burpees, 10 HR Merkins, 15 AH, 20 Jump Lunges, 25 Mountain Climbers.  Time running low, head back to COT.

5 Burpees for train

Announcement

Prayer Request

Nameorama

Appreciate the chance to lead today. Glad a friend of mine was able to post. Welcome to F3 Pallbearer(Kevin Tinker)!!

SA