THE FORT · SAT MAY 18

Backblast! Sneaky 2

When: Saturday, May 18, 2024
AO: The Fort
Q: Beaker
PAX: 6 Beaker, brianjohanson, Esso, JWOW, Spectre, Sprocket

WARMUP:
High Plank
Downward dog
Upward dog
Merkins x 5
Repeat

High Plank
Downward dog
Upward dog
Shoulder tap x 5
Repeat

THE THANG:
Imperial Walker x 20 (cadence count)
Hillbilly Walker x 20 (cadence count)
Windmill x 20 (cadence count)
Lap around parking lot and pavilion
Repeat x3

Merkin x5 (cadence count)
Recover
Repeat x5

Heel elevated squats x20
Reverse lunges x20 (SC)
Good Morning x20
Lap around parking lot and pavilion
Repeat x3

Sit up get up x10
Modified flying squirrel x10 (no jump)
Inchworm x10
Lap around parking lot and pavilion
Repeat x3

ANNOUNCEMENTS:
Cannoli Run, HIM Camp, Summer of CSAUPs, The Murph, 4th of July Convergence

COT: Patience, peace, family, protection