Here’s your Back Blast for today’s workout:
AO: Orange Crush 2/13/2020
0500 Boot Camp: 9 pax, @Blue Tick @Anti-lock @zipper @swampfox @Doodle @Mr. Ed @chalkboard @Laettner
QIC: La-Z-Boy
Warmups:
25 SSH IC
15 Imperial Walkers IC
15 Hill Billies IC
30 arm circles IC
Mosey to the Brick Pile
Main Thang:
US Marine Corps’ MARSOC short Card
30 Push-ups
30 Air squats
30 Crunches
10 Burpees
10 Windmills
30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
10 Cherry pickers (4-count)
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Burpees
10 Chain breakers
30 Push-ups
30 Lunges
30 Hello dollies
10 Burpees
10 Trunk twists
3 Max sets of dead-hang pull-ups or flexed-arm hangs
Mosey Back to flag
COT: pax sang “this little light of mine”. What kind of light are you shining into the world? As leaders, we need to be conscience of the light we shine (reflect).
TAPS: @Ed Carson – El Pibe for the loss of a family member.
Thank you,
David Childress
843-214-1999