• Post Type: Backblast
  • When: 02/22/2022
  • AO: Folsom
  • QIC: Gearwrench
  • FNG's:
  • PAX: Balljoint, Wichita, Slaw, Stogie, Volt, Beetle Bailey, Ozark, Striper, Tonka, Sarlacc (R), Wire Nut, Paul Bearer, Bedpan, Tippman, Sister Act

Somehow I was lucky enough to get all 4 Canoes to show up for my Tuesday Q,  Sister Act, Slaw, Ball Joint and Wichita 😂


Warmup

Arm circles forward

Arm Circles backwards  “Curves Workout” according to SA

Gravel pickers

20 SSH in cadence

20 merkins

15 SSH in cadence

15 merkins

10 SSH in cadence

10 merkins

5 SSH

5 Merkins

Mosey to picnic shelter

20 squats

20 lunges

20 step ups

40 calf raises

X2

Bearmuda Triangle

Three cones forming a circle 20 yards apart (roughly lol) One burpee at first cone, bear crawl to second cone and do two burpees, bear crawl to 3rd cone and do 3, made two laps ending in 7 burpees

Bruce Lee

  1. American hammers
  2. Leg raises
  3. LBC’s
  4. Penguins
  5. Crunchy frogs
  6. 100’s

20 reps each, 3 sets

Bruce Lee did 7 sets escalating the reps to 90 by the end.

Too much time left so we made another lap in the Bearmuda triangle

Dirty 11’s CDD’s on one side, burpee in the middle each way and  big boys on the other side  

Pledge of Allegiance

Sarlacc took us out in prayer.

Prayer Requests

Roundup and The Parker family

Wichita’s mom

Gumby

Def leopard

Goudelocks