The Demon.  Backblast 

Warm up: SSH, IW, arm circles and hugs, CW the thang: 20 Merkens  20- squats  2×10-Sally up down Merkens 2×10-Sally up down squats 30 second speed Merkens  30 seconds speed squats 10 groiners 10 scorpion kicks 15 yard: High knee Butt kick...

Spartan Athenian Backblast 

You can’t spell Hard Commit without a DR, but 6 beasts of the westshore posted anyway to defend the Greek nation and send the Persians away to hell.   PAX:  QTip, Lumbergh, Jagger, Patagonia, Bouche, and Clark (Q)   Warmup:  SSH x20 (IC), Samari...

Friday the 13th Demon Backblast.  With music 

Warm-up: Side Straddle hop Windmills Arm circles  2 Laps brick Indian Run 8th Circle – all harder 1.  20 popomatics with hand clap 2. 20 v-up Thor’s 3. 15 Hulks 4. 20 jumping samurai lunges 5. Planktanamo! 6. burpees bear crawl full circle  7....