Backblast! Is your Deck in Order?
- When
- Wednesday, July 3, 2024
- AO
- Kitchen Sink
- Q
- Crystal Lake
- PAX
- 13 Crystal Lake, ‘88- West Sector Q, Barkley, Conundrum, Farmers Only, Fishstix, Flounder, Hash Brown, Italian Job, Peta, Rebound, Sprocket
WARMUP:
Warmup:
All in cadence
- Moroccan nightclubs
- Cherry pickers
- Windmill
- Imperial walker
- Side straddle hop
Pick up bag and mosey to outside theatre
- Partner exercise: bags do not touch the ground for the duration
- Partner 1 takes bag up to second level and completes 20 upright rows while partner 2 side lunges until the partner gets back. Once partner 1 returns, switch
- Once completed, partner 1 takes bag up to level 4 and completes 30 curls while partner 2 does calf raises, once partner 1 returns, switch
- Mosey to back parking lot with bag on shoulders
THE THANG:
Card game:
Run to other side, pick up a card. Nur back to start and complete the below exercises.
Numbers 1-10, do the number of reps per card:
Hearts – Squats with bag on shoulders
Clubs – Bent over rows
Diamonds – Overhead press
Spades – Over the shoulder bag toss
A – 5 Man-Makers
K – 10 Lunge squats w/bag on shoulders, single count
Q – 15 Bomb jacks
J – 20 Flutter w/press
Joker – 5 Kraken Man-Makers. Do these yourself or hand to anyone of your choice
At end, count up cards and call them out. Complete overhead presses in the amount of cards you gathered
MARY: No need
ANNOUNCEMENTS: 4th of July convergence
COT: Boomer and his family, those still sick and suffering from addictions