The Hills of Park West Backblast
11/24/2020
PAX: @oscar, @Lemon, @Slush Fund, @RocketMan, @Bumble Bee, @Big DIF,
@red_ryder, @tony45305, @daisy , @Prius,
Q: @Hercules x 3
Pledge of Allegiance
Warmup (all IC)
20 SSH
20 Imperial Walkers
20 Hillbillies
20 3rd Grade Exercises
20 Michael Phelps
20 Ray Lewis
The Thang
IR
To the Big Hill
Bear Crawl up
10 180° Star Jumps at top
Reverse Bear Crawl down
10 Mercans at Bottom
Bear Crawl up
15 Star jumps at top
Reverse Bear Crawl down
20 Mercans at Bottom
Mosey to wall
All IC
10 left leg step ups
10 right leg step ups
10 Freedom twist
10 Irkins
Left leg on wall stretch
Right leg on wall stretch
10 reverse pickle pounders
10 left leg step up
10 right leg step up
10 Freedom twist
10 Irkins
Mosey on the path, long way to
CMU
10 IC
Curls, Overhead press, ghost monkey humpers,
Rifle carry to side walk
15 IC
Curls, overhead press, Freedom twist, ghost monkey humpers
Sprint to first stating point and back to CMU.
Rifle carry to tree.
10 IC
Overhead press, curls, irkin, freedom twist.
Sprint to first stating point and back to CMU, sprint to first stop and
back
Rifle carry CMU to fence
10 IC,
Overhead press, curls, freedom twist.
Sprint back and forth to first ,2nd and 3rd stop.
Rifle carry to put up CMU
Mosey to flag
Ended with multiple stretches. Left, right, back, front
COT
Announcements:
Wind wood farms on Saturday at 10:00 to put up Christmas lights.
Prayers for safety during Thanksgiving holiday.