BACKBLAST 8/14/24 THE HANDOFF @THE DUMP

Pax: OCB, Muck, Gummy Bear, Optimus (Q)

Absolutely beautiful morning, slight breeze, low 70’s.

Warm Up:
Arm Circle Complex x 10 ic
Bean Picker x 10 ic
IST x 10 ic
Hill Billy x 10 ic
Toy soldier x 10 ic
Ring of fire. Pax held plank while one pax did 10 SSH. Two rounds.

The Thang:
Mosey to Red rock trails. Ran the paths stopping at half way point for squats and alternating merkins and WW1 at the ends of the paths. Total reps
30x merkins
30 x squats
30x WW1


Stage x 10 Burpees
1st level 10 x step ups, 10 incline merkins, 10 dips
Run back to stage and repeat each level.
Total reps 40 of each

Stage x 10 WW1
1st level 10 x box jumps, 10 incline merkins, 10 dips
Run back to stage and repeat each level.
Total reps 40 of each

Lunge walk across the stage, 10 2-ct American Hammers repeto until time ran out.

Mary:
NA

Moleskin:
If someone hands the ball to you, take it and run! Great to see Muck back in action. Good conversation after the beat down.

-Optimus