The BackBlast:

Warmup:

SSH, Weed-pickers, overhead claps, circle arms, arm circles and some stretching before a little mosey over to the football field.

The Beatdown:

Started at the goal line,  bear crawl to 10 yard line,  10 burpees, bear crawl to 20 yard line, 20 merkins, bear crawl to 30 yard line, 30 shoulder taps, bear crawl to 40 yard line, 40 squats, bear crawl to 50 yard line, 50 flutter kicks. Sprint to goal line, plank for 6. Once 6 was in, 5 pain killers. Sprint to 50 yard line to start over again. Did 2 rounds and then mosey back to COT.