Backblast
The Demon 07.21.17
A brave PAX of 16 showed to vanquish the Demon. Demon was vanquished. Kitt, Patagonia, Tardy Bell, Captain, McKenzie, Genesee, Casey Jones, Cold cuts, Malibu, Swabby, Bouche, Sprinkler, Kenevil, FNG Chaser, FNG Cracker, Sasquatch (Q).
Warm up: SSH, Imperial Walkers, Arm Circle, Burpee Shuffle
Part One: on every 20 yard line in progression…
Merkins, LBCs, Squats, 10 burpees
Pop-o-magic Merkins, flutter kicks, Samurai Lunges, 9 burpees
Part 2:
Sideline to sideline….
Shuffle drill, karaoke, Bobby Hurleys
Fred Merc/Merc Fred
Bike Abs/Ab Bikes
Banana Hammocks
Hippie Dips
Draft Dodgers
Part 3: on every 20 in progression
Merkins, Sit up/ V ups, Lunges, 5 burpees
Prison cell Merkins, V up Thors, Bonnie Blairs, 5 burpees
Part 4:
From sideline: Bear crawl to hash, sprint between hashes, bear crawl to sideline, ten Merkins
Rinse and repeat back to other sideline.