The BackBlast:

Conditions
Low 30’s and clear

COP
SSH x 10 IC
Imperial Walkers x 10 IC
SSH x 10 IC
arm circles x 10 IC
SSH x 10 ic
arm circles x 10 IC
SSH x 10 IC

The Thang
40 merkins, 40 squats, 20 big boi situps
Lap
30 merkins, 30 squats, 15 big boi situps
Lap, “
20 merkins, 20 squats, 10 big boi situps
Lap, “
10 merkins, 10 squats, 5 big boi situps
Lap, “
Mosey to pavillion
Partner up
Rd 1: Partner A wall sits while Partner B performs 40 dips then 20 decline merkins
swap
Rd 2: Partner A wall sits while partner B performs 30 dips and 15 decline merkins
swap
Rd 3: Partner A wall sits while partner B performs 20 dips and 10 decline merkins
swap
Rd 4: Partner A wall sits while partner B performs 10 dips and 5 decline merkins
swap
Each pax found a bench of their own for 5 rounds of 1 minute box jumps with 30 seconds of rest in between
done

COT
Simple message of gratitude today. Make gratitude a part of your routine and adopt an attitude of gratitude.

News
Prayer request for Flo and his weak immune system as well as Drone’s W is having some knee trouble.