The BackBlast:

9 Pax started the day with the sun peeking over soccer fields on a cool fall morning. The Q determined their day to begin with abs.

Title: We Abmire You 2 – A Smatterning

Pax: Sandworm (Q), Gekko, Chip, Bunker Boy, Cheese Steak, Rodrigo, Escargo, Mall Cop & Mooped

Rodrigo is brother of Escargo by marriage and not begots, and brother of the pax via F3 Birmingham.

Warm-o-Rama: Usual suspects (Security Blanket)

Thang:

Full body work tabata style (20 sec on 10 sec off)

1. Squirrel Splats: Military hand release merkin + frogger (2 min)
2. Oompa Loompas: Frogger + roll to lower squat + happy hands (2 min, no standing)
3. Squats (2 min)

Ab Test Buy-In (setforset.com)

1. Elbow planks (60 sec)
2. Right arm up (15 sec)
3. Left arm up (15 sec)
4. Right leg up (15 sec)
5. Left leg up (15 sec)
6. Right arm and left leg (15 sec)
7. Left arm and right leg (15 sec)
8. Elbow planks (30 sec)

Ab work smattering completed in a rotating tabata

Round 1 with two sets (Senior Center)

1. Bird dog crunch
2. Row your Boat
3. LBC
4. Imperial Walker
5. Superman
6. Heals to Heaven

Round Two with two sets (Gym)

1. WWI Situps
2. Alphabet Kicks
3. Monkey Humpers
4. V Ups
5. Trunk Twists
6. Flutter Kicks

Round 3 with 2 Sets (Hideout)

1. Freddy Mercuries
2. Double Pulse Squats
3. Penguin Waddles
4. Hill Billies
5. Box Cutters
6. Scissor Kicks

Ab-Test Buy-Out (Security Blanket, setforset.com)

Anti-Mary (no abs)

COT:

1. Count-O-Rama
2. Name-O-Rama
3. Word: How was your week? Any superpower moments? Any mired in a common struggle moments?

Prayers for Augusta in their Helene Hurricane recovery.