The BackBlast:

Warm morning at the Chieftain — Best way to break a sweat is to mix some moseys, some Bear Brawls, and some relay pain stations.

Intro & Warm-up

• SSH (20x)
• Arm Circle / Circle Arms (15x each)
• Weed Pickers (20x)
• Quad Stretch (10 sec each leg)

Mosey to Football Field

Set #1 – Bear Brawls – Starting at Goalpost – Bear Brawls Up and Back – Goalpost to Goalpost

• Pair-up Go every ~10 yards at cone, switch – 5 Merkins in between by each PAX

Mosey Back to Flags

Set #2 – Relay Pain Stations – PAX set up around the path. Each PAX does their exercise until they are relieved. One runner is always moving around the track moving to the next exercise.

• Station #1 – Side Straddle Hops
• Station #2 – Slow / Low Squats
• Station #3 – Big Boy Sit-ups
• Station #4 – Plank
• Station #5 – Six Inches
• Station #6 – Burpees
• Station #7 – X-Jumps

 Mary (American Hammers — Always American Hammers — 25x)

COT – Summer vacation has started – Prayers for safety in travel, and patience for parents.