4x4hundred

Backblast: 4x4hundred Where: #ao-ad-astra When: 04/23/2026 @5:30AM Q: @Dizzy PAX: @Big Toe @Farmers Only @Dizzy @Toto @Waco @wreck-it @Gypsy

The Warmup: • Arm Circles x 10 forward x 10 back • Michael Phelps x 10 • Toy Soldiers x 10 • Grass Pullers x 10 • Stretching The thang: Ran the big loop 3 times 1st Loop/2nd Loop/3rd Loop 1st stop • Carolina Dry Docks: 15 / 10 / 5 • Merkins: 15 / 10 / 5 • Plank Jacks: 20 / 15 / 10 • Burpees: 10 / 8 / 5 2nd Stop • Lateral Leg Lunges (each side): 10 / 8 / 6 • Squats: 20 / 15 / 10 • Lunges (each leg): 10 / 8 / 5 • Jump Squats: 15 / 10 / 5 3rd Stop • Leg Lifts: 15 / 10 / 5 • WW3: 10 / 8 / 5 • Flutter Kicks (4 count): 15 / 10 / 5 • Hollow Body Hold: 30 / 25 / 20

COT: Glad to be back in the mix more regularly. Working on weaknesses like cardio. picking the hard thing to do.

Big Toe - Wishing Big Toe’s wife a speedy recovery Gypsy - Sending our best to Gypsy’s son in his job search