Flash Presents Real American Heroes “Work out with Rocks and count OYO”

Flash Presents Real American Heroes “Work out with Rocks and count OYO”

17 Pax came out for some terrible music (with ads), bad cadence counting in warmups, rock lifting, and little bit of running.  So without further ado here is today’s backblast with inserted ads for your reading pleasure.

Warmup: Presented by Bud Light Real American Hero –  “Mr. Golf Ball Washer”

• SSH
• Cott…Cherry…Potato Pickers
• Merkins
• Mt. Climbers (NJ Cadence)

Thang:

Rock Portion (3 rounds) Presented by Bud Light Real American Hero – “Mr All You Can Eat Buffet Inventor”

https://www.youtube.com/watch?v=ZHNt9rXSsTM

• Grab a lifting rock and circle up.
•  Perform various rock exercises with either a 15,20,30 count OYO
• When finished with each set return to starting position with rock in air overhead.
• After each round complete a lap to last bus and back.
• When return complete flutters with rock in air until six is in.

Exercises Included:

• Rock Curls
• Tricep Extensions
• Shoulder Press
• Halos (Rotate Rock around back of head)
• Rock Chops
• Rock Swings
• Rock Skaters
• Rock Reverse Lunges
• Rock Twist
• Rock Rows
• Rock High Knees
• Rock Swings

Wall Portion Presented By Bud Light Real Men of Genius “Mr. Overly Competitive Touch Football Game Player”

• People Chair with 50 Air Jabs (rotate between right leg high, left leg high
• Wall Push with knees to wall ( 25 x each leg)
• People Chair with 50 Shoulder Press
• Wall Push with knees to wall (25 x each leg)
• Backward Bear Crawl to Tree
• Forward Bear Crawl back to Speaker

Mosey Back to Start and complete LBC until Six is in

Moleskin:

Great work by the group today.  Looked like Legal Zoom was leading the way on the each of the running segments and the humidity did not faze him as he continues to wear the long sleeves.  Glad to have Maple Syrup back now that school is out.  Damascus way to push on the runs (You got me today), must be getting faster now that he is wired up and tracking his workout data with the new watch and sports bra….I mean heart rate monitor.   Bottle Cap always welcome the mumblechatter through out workout and look forward to video of the And 1 mix tape highlight of you going against Moneyball on Saturday.  Believe it may look something like this?

Can see the recent additions Segway, Xerox making improvements and pushing the pace, way to go!  The Respect Club has strong presence at Flash – Shop Dog, Ole McDonald, Gator Cub, Xerox, Foley.    You guys are truly tough!

https://www.youtube.com/watch?v=c99O2EChQAA

And I think I have exceeded the amount of ads allowed for a single BackBlast.

Announcements:

• Monday Night Sanctuary Brooklyn Pizza – 7:30 Unoffendable – Led by Shop Dog
• Cool Runnings – Thursday 5:15 start w/ Legal Zoom Cuthberston School
• Union County Happy Hour Thursday – 7:00 PM Check #slac….err…wait for adult swim on GroupMe for complete details