The BackBlast:

Zoom from F3-Dunnwoody joined us for a great workout.

WARMUP—————

Arm circles
Side straddle hops
Merkins
Flutter kicks
Alarm clocks.
Dying Cockroaches (360 crunches)
Squat jumps
Plank
One lap around the field

THE THANG—————

10 180 jumps.
Crab crawl to first light post, Plank

10 In cadence-Jumping lunges
Bear crawl to post, Plank

10 In cadence-Ski jumps
Run to post, plank

10 in cadence-Plank jacks
Run to start light post

REPEAT

On command-Front back go (Merkin,LBC,running) to light post

Imperial walker (mobile) to light post

Run to next light post

Plank jacks x10

run to start

REPEAT

COOL DOWN—————

Last man up run around field
50 Calf raises
V sit (row the boat 2 rounds)

Circle of Trust