What’s this? A BackBlast by a F3 Lenoir PAX? It’s been a minute or whole bunches of minutes since we saw one of these…think RX posted the last one in late September. Here goes…
Warm Up (IC)
- Side Straddle Hops
- LBAC’s (Forward, 30 second hold, Backward, 30 second hold, Overhead Hand Claps, 30 second hold)
- Imperial Stormtroopers
- Humpies
- Windmills
Mosey to LPD steps for 30 Calf Raises IC
Mosey to square
At a bench do Derkins & Dips (IC)
It’s time for 11’s
- Round 1 – Merkins & Hand Raises
- Round 2 – Big Boy Sit Ups & Flutter Kicks
- Mosey to ATM behind the Fire Dept. on West Ave for Round 3 – Merkin then Bernie to the top of the hill then Squats
Lunge walk a portion of the alley over to Harper Ave. then Mosey to Stargate
Step Ups (IC) then Box Jumps (OYO)
Mosey to AO
Time for Mary – Wheezy Jefferson’s, 10 second 6″ hold, Box Cutters, 10 second 6″ hold
WOD – One word “Faithful” how do we fulfill faith in our walk with Christ, families, workplace and in the world? Are we like a dog that comes running out to its master and is ready to do what you want them to do to serve their companion? We should be.
Prayer Requests – Job search for Oregon Trail’s daughter, PAX with injuries, Captain America healing from sinus mess, Swingers car and safe travels for working out of town for a few days.
Countoff & Nama-rama
Great to have Oregon Trail with us and missed those PAX that didn’t Post! There are still days left this week to fight the Fartsack and get out of the Sad Clown funk!
Spokes Out
Comments are closed