The BackBlast:

Pax Names: Sandworm, Crinkle Fry, Folgers

During the first mentions of fall, 3 Pax strode across and rolled in the wet grass to accomplish their negatives.

PAX Warmup 

Dynamic Stretch Warm Up (Note: Amphibius count was a 10 count of both sides equaling 20 movements) 

• Gate (10 open, 10 closed) 
• Swing (10 Forward, 10 Backward) 
• Knee Bend (10 High Knees, 10 Butt Kicks) 
• Lunge (5 Regular, 5 Spiderman) 
• Move (Walk, Skip, Jump, Karaoke – Note: Tourist count was locational and had no actual counts) 

Round Basics 

• Rounds of Negatives as exercises (1 Chest, 1 Shoulder, 1 Tricept, 1 Stomach, 1, Lat, & 1 Leg) 
• PAX’s had the choice of unweighted or weighted where appropriate 
• Dynamic stretch between each round 

Round One (On the count Go 1, 2, 3, 4 Return, or Down 1, 2, 3, 4 Up) 

1. Clerkins (Incline) 
2. Overhead Press 
3. Standing Tricep Extensions 
4. World War II Situps 
5. Right Arm Lat Raises 
6. Romanian Deadlifts 

Round Two 

1. Merkins 
2. Monster Lateral Extention 
3. On the Ground Tricep Extensions 
4. Leglifts 
5. Left Arm Lat Raises 
6. Squats 

Round Three 

1. Derkins 
2. Overhead Press 
3. Standing Tricep Extensions 
4. Box Cutters (last exercise) 
5. Two Arm Lat Raises (ran out of time) 
6. Lunges (ran out of time)