Return of Sheriff


When: 11/10/2023


Number of Pax: 6

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Sheriff

The BackBlast:

Weather: brisk 35-40 degrees.

sky was clear, crescent moon and Venus was nearby and bright

Warmup: side straddle hop, merkins, arm circles and seal claps

Merkins till failure, 20 pulls 3x
Bulgarian till failure right, 20 calf raises 3x
Plank until failure , 20 dips 3x
20x glute bridge 3x, hang till failure 3x
Wall sits 60-90s and 20 big boys 3x

Sheriff’s PT routine: side lying leg raises 20x each side, clam shells 20x each side, reverse clam shells, calf raises and toe raises 20x each

each pax led a Mary exercise: flutter kicks, shoulder taps, heels to heaven, bay climbers, baby crunches, crunchy frogs.

cot: we’ve got a migrant crisis in our backyard. These people have traveled 1000s of miles through some of the toughest and most dangerous terrain to get here for a better life. They deserve our respect and help. Let’s step up and give assistance where we can.

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