*Backblast*
*Date:* 07/25/2023
*AO*: #ao-the-square
*PAX*: @trevkeva @tgarmington @jeremy.florida @taylorkedwards @branrich @anttrain55 @traviscprater @tim.purvis1 @blakeward16
*FNGs:* 0
*Q*: @jessepoarch
*Total*: 10
*Conditions*: 75, humid, with questionable turds laying near workout site
*Warm-Up: pre party of 1 (1 mile). 2 laps, semi usually warm-o-rama, but some additional stretches for hamstrings, hip flexors, groin.*
*The Thang:*
*-Mosey to plaza*
*-11’s for legs part 1 (air squats and left leg step ups), dips for the 6.*
*-Partnered for abs and more cardio. P1 runs counter-clockwise through plaza park, while p2 does quarter sit ups. Switch once lap complete. Rinse and repeat while ab work changes to half, and then full sit ups.*
*-20 release merkin transition*
*-11’s legs work part 2 (calf raises and right leg step ups). Additional laps while waiting for 6*
*-20 declined merkins for transition*
*-mosey back to courthouse*
*Mary:*
*-15 flutter kicks IC*
*-15 scissor kicks IC*
*-15 rosalitas OYO*
*-10 Nolan Ryans each side*
*Announcements:*
*-Since* @silasgeorge *was the only one to show for 2F lunch, he gets to pick next locale*
*-Heat Locker shirt order due today. Heat Locker CSAUP 8/19, make plans to be there.*
*Count-o-Rama*
*Name-O-Rama*
Q took us out in prayer