Nothing too fancy

Backblast: Nothing too fancy Where: #ao-ad-astra When: 04/09/2026 @5:30AM Q: @Dizzy PAX: @Wreck It @Big Toe @404 @Waco @Farmers Only @Toto, @Casio

The Warmup:

• Piano Man - 5 x 4 cnt
• Arm Circles (F/B/Big/Small) 10 x 4 cnt
• Michael Phelps - 10 x 4
• Willy
• jog around the parking lot

The Thang: Ladder block → 1, 1→2, 1→2→3, etc.

• 1: 10 x 5 = 50 Carolina Dry Docks
• 2: 10 x 8 = 80 single arm Rows
• 3: 15 x 3 = 45 Overhead Press
• 4: 25 x 2 = 50 Hand Release Pushups
• 5: 50 x 1 = 50 KB Swings

Mosey around big loop ~400m

• 30 second squat hold
• 20 squats
• 30 second lunges hold left
• 15 lunges right
• 15 lunges left
• 30 second lunge hold right
• 15 SL RDL each side
• 10 Lateral Lunge each side

Mary - peer led: Dead bugs Bird dogs Heels 2 heaven Flutter kicks Narrow pushups X factor Freddie Mercury

COT: nothing too fancy. Glad to get another Q in and getting back in the groove. Casio secured a solid Lincoln Continental.