Backblast July 03, 2023 (Vortex)

Q: Cupcake PAX: @Nomad- Regional Q @Cross-X - Social Q @Barista @Brontë- Accountability Q @QueenBMission Statement & 5 Core Principles

Warmup

• Mat Taps

• Rockettes x12 IC

• Windmills x12 IC

• Gradycorns x12 IC

Bataan Death Indian Run (around the park) -last person does 3 Burpees before running to the frontBlackjack (stairs) -reps add to 21

• Bottom: Sumo Squats (start at 20)

• Top: Merkins (start at 1)

Abs&Glutes (by picnic tables)

• Bourbons x1min

• Glute Bridges x1min

-repeat CoT It's okay to accidentally lose focus, take a few steps back, or fall down. When that happens and you want help getting back on track, it's okay to ask for help or even just tell someone what's going on. Everyone needs a support system, but not everyone needs to be included in yours. When building your support system, you need to be selective because not everyone will give you the support you deserve and that can hinder your progress even more. It's okay to not have some family members or long time friends in your support system, they can be in your life without having to know your deep struggles. When things are hard, sometimes you just need to do what's best for you in the long run. I love you ladies!

Announcements -4th of July Ruck tomorrow: 6:30am @Twelve Bridges -Family Picnic 7/8 11am @Veterans North