• Post Type: Backblast
  • When: 05/17/2023
  • AO: The Ricky Bobby
  • QIC: Radar
  • FNG's:
  • PAX: Nutria, Kool-Aid, J2C, Rock-A Dile Red, Tesla (R), Blueprint, Orangeman (R)

We had 8 this morning at The Ricky Bobby for a Radar birthday beatdown.  Seeing no FNG’s, I gave a brief disclaimer before we took off for a lap around the track.

WARM UP: (10 exercises, 47 seconds on, 13 seconds of rest)
Squats
Flutter Kicks
High Knees
Smurf Jacks
Burpees
SSH
Alternating Shoulder Taps
American Hammers
Mountain Climbers
Merkins

Beatdown #1
Keeping the theme of 47, I allowed the PAX to choose the 7 exercises. We would do four rounds and 7 reps. After each round, we took a lap around the track.

Exercises were: Jump Squats, American Hammers (count one side), LBC’s, Merkins, Big Boy Sit Ups, Mike Tyson, and Derkins.

Beatdown #2
We had some time for 7’s. So 6 hand release merkins , and then run to the end of the parking lot and perform one plank jack. Do this until you perform 1 one hand release merkins and 6 plank jacks.

MARY
Exercises included Freddie Mercury, Six Shooters, and Ski Abs, followed by 5 burpees for the train.

ANNOUNCEMENTS
Time Laps race this weekend at The Whitewater Center.
2nd F Lunch at The Lodge on Wednesday, May 24 at noon.
The Murph at Martha Rivers Park
Bike Ride, Run, Ruck in Forest City on June 3. See preblast by Purple Haze.
Tesla is on Q for a special July 4 workout at the Fighting Yank.

PRAYERS
Continue to pray for my sister Mackenzie.
High school students graduating.
Storm damage in Cherryville.
Continue to check the Prayer Channel on  Slack.