Backblast! 30/30 Hominy Time - Blind Melon soundtr

30/30 Format.
Q for first 30 minutes 1st F: Hominy
Q for second 30 minutes 3rd F: Bitcoin

WARMUP:
- Mosey a lap
- Side Straddle Hop
- Big Boy Situps
- Imperial Walkers
- Windmills
- American Hammer
- Plank
THE THANG:
Commence soundtrack: Blind Melon. Album: Blind Melon (edited for length. Amazon Music Playlist: “Blind Melon F3 30/30”) We used Suplex's BIG bluetooth speaker. It bellowed over the entire parking lot. Great volume! But it ran out of battery. Fortunately I had a backup bluetooth speaker for the last five minutes. Not as loud as Suplex's though.
Part 1: 80-160-240 Dora
- 80 Merkin
- 160 Squat
- 240 LBC
Part 2: Ladder
Complete the first exercise on the list. Run lap. Complete the second exercise on the list. Run lap. Repeat. The lap begins with a 12 pace bear crawl.
List of Exercises:
40 Big Boys
40 Merkins
40 Low Slow Squats
30 second plank (We stopped right about here and didn’t run a lap after it.)
The rest of the ladder (didn't have time for it):
30 Carolina Dry Docks
30 Calf Raise on the Curb
20 Big Boys
20 Merkins
20 Low Slow Squats
MARY: None. We finished at 5:30am on the dot. In teaching, we call that bell-to-bell instruction.
ANNOUNCEMENTS: You know, the thing.
COT: Incorporated into our second 30 minutes, 3rd F Q by Bitcoin. Great coffee provided by Suplex.