BACKBLAST Concord – Jack & Jill Road Show

Warmup
Mosey to 1st hill
COP half way there
SSH 20X
Touch toes ten count each side
ISTs 20X
Mountain Climbers 20X

Pain-O-Rama
Hill 1
Burpies at bottom 10X
Sprint half way
20 plank jacks (4 ct) 20X
Frog hop rest of way
Air Squats (4 ct) 30x

Traverse handrail by hanging from side to bottom

Burpies at bottom 10X
Bear crawl half way
20 plank jacks (4 ct) 20X
Backward jog rest of way
Air Squats (4 ct) 30x

Mosey to Carolina Courts
Pretzel Curls 20X
High Skip half way
Pretzen Curls (other side) 20X
Karaoke rest of way
Hand release Merkins (20x)

Take stairway back down
Pretzel Curls 20X
High Skip half way
Pretzen Curls (other side) 20X
Karaoke rest of way

Mosey to Mary

Mary
LBCs 60X
Freddie Mercury 20x
Brazilians (Ayeyeyeyeyeye) 20X
Homer to Marge 10X
1 min plank

Moleskins

Warm morning, relatively speaking, for 11 PAX to embrace pain for breakfast.
Guess there’s something to holding COP in a bank parking lot – spectators arrive to watch us. overwhelmed by the manliness of it all, they head for the teller machines to make themselves feel better.
Quite a bit of chatter among the ranks – Guess the Q is not taking it up enough.
I do believe I gave Psycho-T goosebumps with my authentic shrill call at the announcement of brazilians. Will need to make that an on-going tradition from now on.
Don’t worry Nails, no-one broke their crown this go-round.
Thanks as always for letting me run you guys into the dirt (or die trying)
Cupid