Backblast! Seagrams and 7s

When: Wednesday, November 20, 2024
AO: Block Party
Q: Keith Crockett
PAX: 9 Keith Crockett, Gastone, JWOW, Kermit, Matt Bernard, Only Fans, PTL, Red Wire, Soup To Nuts

F3 block party 11/18/2024

Warmup:
Windmill
Cherry picker
Imperial Walker
Hillbilly Walker

The Thang:
7s - hill on Monroe White St
Burpees
Tie touches

4s - Stairs FM Church of God
Dips
Sister Mary Catherine’s

4s - Bear Crawl - Parking lot of Church of God
Squats
Leg Lifts

Run back to COT

Mary:
Black Betty on Spotify - Plank position. Merkin every time ‘Black Betty’ is said.

Done.