The BackBlast:

Warm 0 Rama:

20IC High Knees
20IC Arm Circles forward and backwards
20IC SSH

2 min OYO stretch

Main Event:

Mosey to Swole Hill

Sprint to top, 10 Star Jumps

Sprint to top 10 Star Jumps, 20 Merkins

Bear crawl to top , 10 star jumps, 20 Merkins, 30 squats

Bear Crawl to top, 10 Star Jumps, 20 Merkins, 30 squats, 40 flutter kicks (single leg)

Crab walk up one level, 10 Star Jumps, 20 Merkins, 30 Squats, 40 Flutter Kicks (single leg), 50 Mountain Climbers (single count)

Crab walk up one level, 10 Star Jumps, 20 Merkins, 30 Squats, 40 Flutter Kicks (single leg), 50 Mountain Climbers (single count) 60 American hammer (single count)

Sprint to top, 10 Star Jumps, 20 Merkins, 30 Squats, 40 Flutter Kicks (single leg), 50 Mountain Climbers (single count) 60 American hammer (single count), 10 burpees

Mosey back to picnic area.
1 min each with 10 sec rest – Tricep dips, wall sits, LBC’s

Let PAX with thought about MLK day. Talked about how we owe it to our fellow brothers and sisters to listen when they tell us somethings in this world isn’t working for them like it is for us. Be willing to LISTEN regardless of party or affiliation.

Prayer request for family health and perseverance and all our PAX that did not attend (the Lord knows who you are now).