Push and Pull

Backblast: Push and Pull
Where: #ao-beehive
When: 06/09/26 0530
Q: Big Toe
PAX: Waco, Dizzy, Wreck It, Farmers Only, 404

The Thang:

• Mosey over to the playground.
• Two groups:
• Bear Crawl group | Rifle Carry group
• Three exercises:
• Pull up. | OP
• Dips | Scissor Lift
• Merkin | Curl
• Do the exercise until it’s your turn for the movement.
• After all three have done the movement : groups switch.
• Incinerator (5):
• OP
• Curl
• Scissor
• Row
• Dips
• Merkins
• Seal Claps x 10
• Arm circles front, big, back, big x10 x4
• Cherry Pickers x10
• Shoulder taps x10 on a 2 count
• Motivator (6)

Mary:

• 10 heels to heaven
• 15 WWII situps
• 10 Freddy Mercury
• 10 American Hammer (2 count)
• 5 WWIII situps