Backblast for Tomahawk 9-4-17

It was a dark and cool Labor Day morning. We got our kettle bell on.

Mosey to the back of the school.

WARMUP:

- 30 Side Straddle Hops

- 10 Windmills

- 20 Moroccan Night Clubs

- 10 4-count Merkins

- 10 4-count Mountain Climbers

Mosey to the side of the school.

- 5 burpees

Mosey to the front of the school.

- 5 burpees

Mosey back to the parking lot and grab your bell.

The Thang:

- Start at one end of the parking lot

- 10 curls (each arm)

- bear crawl halfway across the lot, run the rest

- 4 burpees

- run back to starting point & plank for six

- 20 goblet squats

- bear crawl halfway across the lot, run the rest

- 5 burpees

- run back to starting point & plank for six

- 6 inches for a 10 count

- 10 overhead press

- bear crawl halfway across the lot, run the rest

- 6 burpees

- run back to starting point & plank for six

- flutter with bell, 10 4-count

- 10 tricep extension

- bear crawl halfway across the lot, run the rest

- 6 burpees

- run back to starting point & plank for six

- one arm press w/ flutter, 10 4-count each arm

- run to other side of lot

- 6 burpees

- run back to starting point

Mosey back to COT for 3 minutes of Mary

- boats & canoes

- Captain Thors to 5x20

Announcements

- VQ Month

- CAH

- Temporary SiteQ for Tomahawk (Sauerkraut on IR)

Prayer Requests

- Kids in school

- Travel

- Hurricane victims

- Geronimo interview

Ginsu