Flash Backblast

Flash Backblast

DICCS -given to include all the regular stuff

Warm Up

Mosey around side lot to front of middle school

  • 15 SSH
  • 10 Imperial Walkers
  • 15 Merkins
  • Calf Stretch
  • Runners pose
  • Hamstring stretch (Jimmy Dugan?)


Continue to mosey down to the front of the high school.

The Thang

High School Side Alcoves:

20 dips on benches

15 donkey kicks in first alcove

15 mike tysons in second alcove

back to front of high school…


Repeat X 3

Partner Up at Back Parking Lot:

EACH:  50 curls, 50 shoulder presses, 50 squats, 50 LBCs

One runs to end of lot, other exercises


“Dog Bone” Web:

7 merkins one end, 1 jump squat on the other

until 1, 7



Final Path to COT with Stops at Light Poles:

1 burpee, increment 1 at each light up to 5, then decrease by 1 down to end



Enjoyed leading this group of men from veterans to rookies.  Everyone pushed hard.  Few call outs today:

Tonyatine – great work, good to meet you, way to represent with ‘tine’ pronounced ‘teen’ (Havertine)

Snowball – welcome!  way to come out on your own and way to finish!

Elmers – great seeing you hang tough.

Chatterbox – hard keeping up with you on the partner work!  awesome job.


6th man – Beetle.  Thanks for sharing and I learned what Beetle Bailey is today.  Keep coming out!



  • Watchtower at Weddington, not Newtown Elementary
  • FNG – Eli Noury “Snowball” joins us from New Jersey

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