THE PIT Backblast

Saturday August 31, 2019 | AO- The Pit | Halleck Park | light rain 69°

Q: Gunner

PAX: Stretch, Tadpole, The Plague, Jean-Claude, Firewalker, Bubbles, Gipper, Sourdough

Short Mosey to phase 1 of Warm-O-Rama with:
1. Abe Vigoda 20 IC
2. Imperial Walkers 20 IC
3. Ass Kickers 20 IC (10 each leg)
4. Cherry Pickers (15)
5. Dive Bombers (10)
Phase 2 of Warm- O-Rama – Did 3 sets of in fast pace

1. Mummy kicks – 15 IC
2. Burpos -15
3. SSH – 15 IC
4. Crab Cakes – 15 IC
5. Mummy kicks – 12 IC
6. Burpos -12
7. SSH – 12 IC
8. Crab Cakes – 12 IC
9. Mummy kicks – 10 IC
10. Burpos -10
11. SSH – 10 IC
12. Crab Cakes – 10 IC

The Thang
Moseyed over to Tennis Court area for work out. Did a 5 sets station workout. Workout was done together buy OYO pace
Started with
30 Burpee then Low Crawl 15 yards and did 30 Step Back lunges. Low crawl back
30 Goofball (IC) then Bear Crawl 15 yards to 30 Side Tri Rises (15 each arm). Bear crawl back
30 Baryshnikov Squats then Duck Walk 15 yards to 30 Hairy Rockettes (IC). Duck walk back
15 Dive Bombers then crab walk 15 yards for 30 Monkey Humpers. Crab Walk back
30 Peter Parkers IC then 15 yards Frankenstein walk for 30 Merkins. Frankenstein walk back

Performed 3 minutes of various plank exercises and mosey-ed back to pavilion for core.

At Pavilion – Did 20 alternating step up
15 X cross sit ups
15 E2K each side
15 Gas Pumper
20 American Hammers

Conducted Announcements of all September events

COT – Usefullnes of personal solitude to provide a step back relief to trying life moments.

Closing prayer

Aye,

Gunner

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