The BackBlast:

Intro:

Enjoying the new format and eager to break out the bands again we began promptly at 0500 with 6 PAX taking the challenge

Warm-o-Rama:

Moseyed around the parking lot and circled up at the flag for:

10x Bend and Reach

10x Rear Lunges

1ox High Jumpers

10x Rowers

10x Squats

10x Windmills

10x Forward Lunge

10x Prone Rows

10x Bent-leg Body Twists

10x Merkins

The Thang:

Now that we were nice and warmed up it was time to start the actual routine. First up…

2 Rounds of:

20 Air Squats

20 Lunges (Kodiak Count)

20 Jump Squats

20 Jumping Lunges

6 Burpees

Take a lap around the parking lot

8-bit was curious as to what was on my car. Time to find out. It’s resistance band time! Partnered up for:

3 Rounds of Wind Sprints (1 partner runs while other provides resistance with the band. Switched at the other end of the parking lot)

Quarter pounder w/ cheese (resistance band)

25x Merkins w/ Band (each partner)

50x Squats w/ Band (each partner)

75x Chest Presses w/ Band (each partner)

100x LBCs w/ Band (each partner)

Backwards mosey to start each time and forward mosey to the new lightpole each time.

Had just enough time to mosey back to the flag. Great work!

COT:

Prayers for our brother Butcher as he deals with a difficult situation.

Naked Man Moleskin:

3rd F notes:

Military definition – process of providing purpose, direction, and motivation while operating to accomplish the mission and improve the organization

In life take risks, if you succeed be a leader to others. If you fail, be a guide to others