Backblast July 10, 2023 (Vortex)

Q: Nomad

PAX: @Cupcake@QueenB@Sherpa@Phoenix@Brick@Barista@Cross-X - Social Q

Warm-up

Arm Circles

Grady Corns IC

Hip Flexers

Mosey to coupons

The Thang

Rifle carry coupons to starting point

10 Arm raises with coupons

Hill lap

15 bicep Curls with coupons

Hill lap

20 chest press with coupons

Hill lap

15 kettle bell throws with coupons

Hill lap

10 skull crushers with coupon

Hill lap

Lunges to other side of parking lot

NUR

10 Jumping Jacks

Mosey back to coupons

Rinse and repeat coupon work

3 Minute AMRAP

Weighted coupon glute bridges x20

Weighted leg extension x20

1 minute superman hold

Rifle carry coupons back to their home

Mosey back to flags

42 ring of fire squat jumps!

Happy birthday @Barista!

Name-a-Rama

Announcements

COT: picture

CofFiA at Nugget/Peets after