AO: Bee Hive
When: 01/14/2023
PAX:
Number of Pax: 11
Pax Names: Ankles, Capone, Capsize, Copay, Dial Up, Dr. Seuss, Heisenberg, Jack Knife, Locke, Neon, Slice,
Number of FNGS: 0
FNG Names:
QIC: Copay
The BackBlast:
Nice and cold, the way winter is supposed to be. 11 men made it out to the gloom to accelerate into the weekend. F3 core principles and disclaimer was given and accepted by all.
Warmup: Back and forth across parking lot. Jog, high knees, butt kickers, karaoke and Frankenstein’s. Grass pickers and bat wings.
The Thang: Each PAX grabbed a coupon (either a cinder block or ruck weight) and we carried them to each station for ladders.
Station 1. Straight Leg Deadlifts and Pull ups. 11 pullups at one end and 1 SL DL at other end. We worked down from 11 reps and up from 1 to complete 66 of each exercise.
Station 2. At the stage we did Merkins and Clean & Presses. Same idea, we worked until 66 of each exercise was done.
Station 3. Curls for the girls and calf raises. 66 reps of both exercises.
I was smoked and time was up so we mosied back to shovel flag for Mary. Got in about 6 exercises for Mary.
CoR, NoR and CoT and ended in ball of man. Most made it over for coffee and fellowship.