The BackBlast:

Intro:

Coming up with the beatdown at 4:50 AM, looks like I’ll have to reuse one from the past.

Warm-o-Rama:

Took off at 5:30 with Trill’s headlights pulling down the road in the distance…lap around the parking lot, including the stairs.  Circled up for SSH, Copper Head Squats, Sun Gods, and Michael Phelps.

The Thang:

Took our KBs over to the sidewalk by the stair area.  21-15-9 routine, 3 rounds of 3 exercises, “laps” between each set going up to the top of the stairs, 15 merkins, and back.

21 Swings, 21 Curls, 21 overhead presses – lunge walk to the stairs, KB up the stairs, 15 merkins, KB back down, lunge walk back.  Rinse and repeat with 15 reps.  Then again with 9 reps.

21 goblet squats, 21 upright rows, 21 tricep extensions – KB overhead carry to the stairs, continue up the stairs, 15 merkins, KB overhead carry back down, and all the way back. Rinse and repeat with 15 reps.  Then again with 9 reps

21 thrusters, 21 single hand rows (each), 21 big bois with overhead press – run to the top, 15 merkins, run back down and all the way back.  Rinse and repeat with 15 reps.  Then again with 9 reps

Fill in the final minute with 20 curls and 20 tricep extensions – that’s time!!

COT:

Continued prayers for the Pruitt family.   Prayers for Pooh Bear (F3 Alpha) who lost his mother recently.

Naked Man Moleskin:

Love this group of guys that keeps coming out every week, even with the small numbers.  Always a good beatdown.  Props to Drumstick who got back at midnight from a ski trip and still showed up this morning!