Backblast:
It’s All Good.
DATE: 2024-08-17
AO: #ws-bd-the-chatterbox
Q: @NesQuik
PAX: @Charleston Chew @grimace @Honeypot @LizardKing @Trill @Uncle Dick @Vanilli, Tommy Boy, Curveball, Barnstormer
FNGs: 1 None
COUNT: 12
WARMUP: weed pickers, imperial walkers, SSH and possibly something else.
THE THANG: Main Workout
* 1. Circuit 1: Legs
* 200 Air Squats
* 150 Lunges (single count)
* 100 Jump Squats
* 50 dips
* 2. Circuit 2: Upper Body
* 200 Flutter Kicks (Kodiak)
* 150 American Hammers (15 per side)
* 100 BBS
* 50 Leg Lifts
*. Plank Hold

* 3. Circuit 3: Abs (10 minutes)
* 15 Merkins (Push-ups)
* 20 Wide-Grip Merkins (hands placed wider than shoulder width)
* 15 Diamond Merkins (hands close together under the chest)
* 20 Dips (using a bench or elevated surface)

MARY:
ANNOUNCEMENTS:
COT: Prayers for the Ms about to give birth and for the men to support them.