The BackBlast:

A blustery day full of negative exercises and cheerful mumble chatter.

Title: The Positives and the Negatives

Pax: (Sandworm, Rookie, Saddle Sore, Cheese Steak, Folgers, Billy Goat, Drone)

Warm up

• Windmills
• Pushups – 25 in sets of 5
• Situps – 25 in sets of 5

Dynamic Stretch  (Note: Amphibious 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 – between light poles)

The Thang

Rounds (On the count Go 1, 2, 3, 4 Return, or Down 1, 2, 3, 4 Up) (number of exercise determined by the Q)

Round One

• Incline Merkins
• Overhead Press
• Standing Tricep Extensions
• World War II Situps
• Right Arm Lat Pulls
• Romanian Deadlifts

Round Two

• Merkins
• Monster Lateral Extention
• On the Ground Tricep Extensions
• Leglifts
• Left Arm Lat Pulls
• Squats

Round Three

• Derkins
• Overhead Press
• Standing Tricep Extensions
• Box Cutters
• Two Arm Lat Pulls
• Lunges

Choice of Mosey after each round

1. Lap around the  parking lot
2. Dynamic Mosey (Amphibious and Tourist counts)
   1. Gate (5 open, 5 closed)
   2. Swing (5 Forward, 5 Backward)
   3. Knee Bend (5 High Knees, 5 Butt Kicks)
   4. Move (Walk, Skip, Jump, Karaoke – Note: Tourist count was locational and had no actual counts – between light poles)

plank holds after the mosey if you finish ahead of the pax

COT – Items focused on tiredness, relationships, and work

• Positives (did well)
• Negatives (do better)

The Q forgot the count-o-rama and the name-o-rama and deserves a burpee penalty.

Ended with prayer and pledge