SLOW BURN · FRI JAN 16

Backblast! Have a plan

When: Friday, January 16
AO: Slow Burn
Q: backdraft
PAX: 12 backdraft, Assassin, Battle Bot, Cherry Pie, Float Bridge, Liberty Bibberty, Mainframe, Old Bay, Panhandle, Peach Stand, Tiller, Twister

WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat
THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in between. Wall sits with bear crawls. Back of Lowe’s for 5 sets of dips, merkins, squats.
MARY: Mary at different stages throughout the workout
ANNOUNCEMENTS: break the dam, brr, bethel men’s shelter
COT: prayers for aging parents, newlyweds.