Backblast August 16, 2023 (The Salon)

FLAG HAND-OFF FROM CROSS-X TO CUPCAKE

Q: @Cross-X - Social Q

Pax: @Brontë- Accountability Q@Cupcake@Crumpet@Grit@Mixalot@Nomad- Regional Q@Fort Knox@QueenB @allstar (2.0)

Warm up:

10 Imperial Walkers

20 side bends w/ weights (10 each side)

10 shoulder pull backs

Neck rolls, touch toes

The Thang:

Out with the Old, In with the New

Old: 25-1-25 equals my age (51)

25 step-ups, right leg

Playground lap

25 step-ups, left leg

25 hand release merkins

Playground lap

25 hand release merkins

25 BGSU

Playground lap

25 BGSU25 in and outs

Playground lap

25 in and outs

New: 9-1-9 equals cupcake’s age (19)

Mosey to hill

9 tricep kickback

Run up and down hill

9 tricep kickback

9 squat to OH press

Hill

9 squat to OH press

9 curtesy lunge right

Hill

9 curtesy lunge left

9 arms out front/side

Hill

9 arms out front/side

Back to mats for stretching

COT: what a privilege and pleasure it’s been to be site q at The Salon. However, I’m so excited to pass the flag to cupcake! She is wise, positive and an encourager and I know she’ll do great things as the NEW Site Q!!!

Announcements:

Q calendar is open for sign-ups

Ruck 8/27 7am

Book club 8/30 6:30pm