AO: Runway

When: 07/11/2023


Number of Pax: 3

Pax Names: Diesel, MacDaddy,

Number of FNGS: 0

FNG Names:

QIC: Flux Capacitor

The BackBlast:

WARMUP: SSH, BW Squat, LBACs, Imp. Walker, Merkins, Dollys, Flutter kicks, Abe Vigoda, Grass Grabbers, Polka
7 of Diamonds
Running to each of 4 corners of upper parking lot, and stopping at each to do sets of:
-7 burpees (x4)
-14 flutter kicks (x4)
-21 merkins (x4)
-28 BW squat. (x4)
Got through one full round, then did a final circuit to each corner, doing 7 burpees at 1st corner; 14 fluttter kicks at 2nd corner; 21 merkins at 3rd, and 28 BW Squats at 4th.
25 Freddie Mercury (IC), 15 LBCs (IC), 15 reverse crunch (IC)
Thoughts & prayers for Sludge to heal, and big thanks for Diesel’s dad’s healing and prognosis!

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