Backblast! Sunny Delight
- When
- Friday, August 1, 2025
- AO
- The Hive
- Q
- Sunkist
- PAX
- 12 +1 FNG Sunkist, 3D, Brawny - The Fort, Deep Dish, Farva, Half Shell, JCruise, Keith Crockett, Kermit, Poppins, Slow Jams, Suplex
WARMUP:
SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch
KB Deadlifts and Swings
Suitcase carry 1 lap around the parking lot
THE THANG:
10 minute circuit:
1. Upright row x 10
2. Clean + press x10 (5 e/a)
3. Tricep Extension behind head x10
4. Merkin on KB
5. Mosey without bell
- Twist: Each round, first person back from the mosey performs 10 swings with Sunny D
Partner DORA - Uphill Farmers Carry with both bells
100 lunges (50 ea side)
200 American Hammer (400 ea side)
300 Shoulder Taps
100 Shoulder Taps - Modified for time (and sanity)
- Twist: Sunny D makes his way round the groups and the unlucky PAX must farmer carry it + his own bell
MARY: Death by KB Swings - AMRAP Swings; each time the bell is put down, mosey around the group for laps
ANNOUNCEMENTS: Newsletter, Coffeteria
COT: VQ Feedback and FNG @Fargo