BackBlast for "Naomi's day" at the armory on 5/8/2025
PAX:
Callahan
Photon
Tarnished
Brickyard
Waldo
Doubtfire
Viper
Rudy
Gold Star
Stark
Huckleberry
Guardian
Coconut (Q)
Playlist:
"Osaka" by Naomi
"Oceans" by Pearl Jam off the album 10
"Beautiful" by 10 Years
"Girl on Fire" by Alicia Keys
"I Will Survive" by Cake
"Kind to Myself" by Tenth Avenue North
"Candles" by Daughter
"Believer" by Imagine Dragons
"Dragonfly" by Ziggy Marley
Intro: Mission statement, Core Principles and Disclaimer.
Warm-o-Rama: 10 Willy Mays Hays in cadence, 10 Windmill in cadence.
Today is the 10th birthday of my youngest child, Naomi.
In honor of her, the workout is a 10 layer cake, decreasing in size but increasing in precariousness as you get near the top. exercises are always x10, and except for the SSH, all use a Cindy
2 lines of cones set up, complete even sets at one line, then MOT to other set for odd. MOT back.
10 (x10) SSH IC
9 (x10 etc.) Curls
8 Cactus Squats
7 Curls
6 Calf raises
5 Curls
4 Block swings
3 Curls
2 Emperor Makers
1 Curls
In between each layer of cake, a layer of jam is needed (Naomi likes Lemon cake with raspberry jam between the layers). The jam is the MOT, which today was a block roll between the two lines of cones.
Once the layer cake is finished, add the candles. 10 burpee block jump-overs.
And if time allows, icing on the cake is a dragon-walk around the perimeter of the work area. Stark took home the biggest slice.
COR/NOR, Stark 6.
Prayers for Shane, Jodi, Naomi.
It was an honor and a joy to be able to bring today's tribute for the PAX at the armory, and I was touched by their enthusiastic participation and tribute to my Naomi in the COT.