Backblast! Flag Handoff = Wings & Entertainment
- When
- Saturday, June 14, 2025
- AO
- The Yard
- Q
- Suplex
- PAX
- 9 Suplex, Float Bridge, Hominy, JCruise, Kodak, Panhandle, Time Machine
WARMUP: SSH, IW, ChPickers, Windmills
Mosey to stairs, Merkins, up the stairs, Motivators (from 7… as a Moderate)
THE THANG:
Chicken Wing 4-Corners
4 Corners: “regular”, “hot”, “Spicy”, “nuclear”
Reps at each: 12,9,6,3
Change MOT between Corners: Mosey, Toy Soldier, Carioka (alt. L/R), butt-kickers/high-knees…
*R.1: Merkin, Wide Merkin, Diamond, Partner (3’s/4’s IC)
*R.2: Seal Jacks, SSH, Smurf-Jacks, Bomb-Jacks
*R.3: Flying Squirrels, Burpees, Kraken Burpees, Calimari/Krakens
Thang-2:
Chumbaburpee - Tubthumper by Chumbawumba (3:35)
SSH or stationary toy-soldiers
“Catchphrase of pain“ (CPOP)
CPOP:, "I get knocked down, - do a burpee. (Mod down= FSquirrel)
Bear crawl OUT / Nur or Mosey Back
MC Hammer - Can’t touch this Remix - 3:47
Dying Cockroaches until CPOP#1
CPOP #1: Can’t touch this —> heel taps until CPOP #2
CPOP #2: “stop, Hammer time” - Amer. hammers till CPOP #1 again
Proud Mary (3:07) CCR. CPOP = “Rolling” → Switch Exercise
Big Boys….Rolling…Gas Pumps
….Rolling….Flutter Kicks …REPEAT til song ends or COT
MARY: last 2 songs above
ANNOUNCEMENTS: H&C CSAUP, flag handoff
COT: held… Prayers lifted