Backblast: Commando 08.08.17
21 PAX joined for the Commando today: Ratched, Kramer, Kahuna, Forrest, McKenzie, Clark, Ocho Cinco, Squirrel, Gecko, Tommy Boy, Spiderman, Kitt, Genesee, OSHA, Patton, Pops, Magoo, Flounder, Goat, Vinny and Sasquatch (Guest Q).
The Thang:
Warm up: SSH, Imperial Walkers, Arm Circles
Ascending Merkin Burpees x 7
LBCs
Squats
Merkins
Banana Hammocks
Front Lunges
Back Lunges
Draft Dodgers
Flutter kicks
Broad jumps
Prison cell Merkins
Fred Merc/Bike Ab/Ab Bike/ Merc Fred
Bear crawl around the world. 12 holds for 2 Merkins each on the hour
Hippie Dips
Samurai Lunges
Popcorn Popper Merkins
Shakiras
Monkey Humpers
Merkins
V- up Thors
Bonnie Blairs
Bonnie Blairs
V-up Thors
Merkins
LBCs
Bear crawl back half way around the world with Merkins on the hour
Flutter kicks
Finish bear crawl at the beginning of the world with Merkins on the hour
Fred Merc/Bike abs/ Ab Bikes/Merc Fred
Lbcs
Descending Merkins Burpees x 7
Superman, Phelps.
COT: Thanks for God’s grace and for bringing us together. Thoughts for people silently struggling. Special thoughts for Piper (the girl struggling with cancer) and our F3 brother deployed overseas.
Merkin challenge count: 234 from today’s Commando.
Q for next week is open. Thanks for giving me the opportunity to guest Q today.