5/31 Backblast: Black Ops at St. Al’s

Posted byf3scratchndentPosted in#Louisville

For my VQ, I wanted to give the PAX a well-rounded workout. Trying to find a good mix of upper, lower, abs, and cardio. Obvious answer: burpee box! Plus some other fun tricks.

Conditions: ideal. 68, partly cloudy, light breeze.

Q: Scratch-N-Dent

PAX (15): My Pleasure (2.0/FNG), Peach, Valdez, Airplane, Porkchop, Ashley, Fergie, Cochran, Big Bird, Peggy (FNG), Meter Maid, Little Jerry (R), Abacus, Red Card (2.0), Scratch-N-Dent (VQ)

COP: Forward Arm Circles IC, Backward Arm Circles IC, 20x Abe Vigoda IC, 20x Grass Grabbers IC, 20x Imperial Walkers IC

MOSEY around the church and get coupons

THANG 1: RECTANGLE OF PAIN, aka THE BURPEE BOX

[PAX pair up]

  • Pax 1 makes a rectangle around the parking lot
    • First leg: Bernie Sanders
    • First corner: 10x Burpees
    • Second leg: Carioca right
    • Second corner: 10x Burpees
    • Third leg: sprint
    • Third corner: 10x Burpees
    • Fourth leg: Carioca left
  • Pax 2, while P1 is working the Burpee Box
    • 20x coupon curls
    • 20x 4-count flutter kicks holding coupon straight up
    • 20x coupon shoulder press
    • Rinse and repeat until P1 gets back.
  • PAX switch and run it again.
THANG 2: RECTANGLE OF PAIN — DOUBLE COUPON DAY!!
  • Pax 1 takes both coupons, makes a rectangle around the parking lot:
    • First leg: double coupon Farmers Carry
    • First corner: 5x coupon Manmakers
    • Second leg: double coupon Farmers Carry
    • Second corner: 5x coupon Manmakers
    • Third leg: double coupon Farmers Carry
    • Third corner: 5x coupon Manmakers
    • Fourth leg: double coupon Farmers Carry
  • Pax 2 SSH. THE WHOLE TIME!!
  • PAX switch and run it again.

Stash the coupons and elbow plank as we wait for the 6.

MARY:

  • 25x Freddie Mercury IC
  • 15x Carolina Dry Dock IC
  • 10x 4-count J Los IC
  • 25x Da Vincis IC
  • 60sec Elbow Plank

Finished with Count-a-rama and Name-a-rama. Welcomed in two FNGs: My Pleasure (my 2.0!) and Peggy.

Some guys know that I am one of the pastors at my church. Not a sermon, but left the PAX with a thought to take into the day: two verses from the Apostle Paul. Some people call it the “Manhood Mandate.” 1 Corinthians 16:13–14 says, “Be watchful, stand firm in the faith, act like men, be strong. Let all that you do be done in love.” Something here for everybody. Whatever you face down today, there is some part of this verse that will help you to serve others and grow as a man.

Intentions: Butcher’s mom, Pope, Abacus’s M.

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