Backblast June 14, 2023 (The Salon)

Q: @Fort Knox

PAX: @Spartan@Barista@Candy Striper@Sherpa@Mixalot@QueenB@Crumpet@Cupcake@Granola@Nomad- Regional Q

Core principles and disclaimer

Warmup

Armageddon to 10 IC, arm circles forward &backward, grady corns, Moroccan night clubs

Down dog calf raises

15 inchworm merkins

20 frog squats

The thang - Cut Your Losses

Exercise A to 100, switching to exercise B at failure doing half the reps left to go too 100, switching back and forth until A reps are done. Run the circle for the 6 between each set.

A shoulder taps 2:1 / B squats

A flutter kicks / merkins

A box cutters / mountain climbers

A Nolan Ryan's/ lunges

Belly to the wall to failure X 2

Wall-sit to Q call

10 Tricep dips IC

COT: Romans 15:13 May the God of hope fill you with all the joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.

Announcements:

See events for details for the family picnic and book club. FiA Endurance launch this Saturday at 8:00 AM. Bring gloves for the workout and a chair to stay after for Q school, coffee, and breakfast. 925 Kentucky Greens Way, Newcastle.