• Post Type: Backblast
  • When: 07/01/2023
  • AO: Gashouse
  • QIC: Maybelline
  • FNG's:
  • PAX: Flinstone, Sledge, Nutria, Hunchback, JJ, Noisy Cricket, Mayor, Short Sale, Voodoo, Tube, Hermie, Clavin

2 PAX joined me for bootcamp, while the rest stayed for Pain Lab.  This is what I remember:

Disclaimer

Pledge

Warmup

10 SSH IC

RoL LoR

Merkins x 10 IC 

R & L leg up (quads)

On your 6, IT band stretch

Mosey over to First Pres

Round 1

Freddie Mercuries x 20 count R&L

PPM x 2

Mike Tyson’s x 10

PPM x 2

LBC’s x 20

PPM x 2

R&R x 3

Take a lap around the church 

Round 2

5 burpees 

PPM x 2

Superman pull-up x 10 

PPM x 2

Hillbillies x 20

PPM x 2

R&R x 3 

Al Gore for the 6 

Mosey to a wall for wall work. 

Round 3

Hip Slappers x 10 IC

Wall sit 30 seconds

Dirty Hookups x 10 IC

Wall sit 30 seconds

R&R 2x

Round 4

Flutter kicks x 20 count RH

PPM x 2

CDD’s x 15 

PPM x 2

Imperial walkers x 20 count both 

PPM x 2

R&R x 3 

Plank for the 6 

Mosey back to start

Bonus Round

Diamond merkins x 10 

PPM x 2

Obliques x 10,RH and LH

PPM x 2

Lunge-walk 

Mosey back to start

CoT 

Announcements

1st F post by Flintstone – lots of challenges 

Prayers

Whoever drove through the building on Garrison

Mayor’s boss’ father in law passed 

Sledge’s sister in law getting results back from experimental cancer treatment 

Jenna Glass 

Pilgrim’s Progress 

Thanks for the opportunity to lead! 

Maybelline💋