Backblast – 8/11 Southern Indiana Black Ops at Big Four Station

Southern Indiana is starting to take off! We’ve had FNGs both of the past two weeks and also brought some guys back that had tried F3 in Louisville but live here in Indiana.  I had a lot of fun with this workout because many of our guys are starting at different fitness levels, so I tried to plan thangs that would give everyone a good workout while allowing modification whenever necessary.

PAX: Gru, GOB, Moe, Snowman, Data, Schimpff’s (FNG), Beast Boy (FNG), Grinder (Q)

We started with a COP where I tried to teach as much as exercise – SSHs, Abe Vigodas, Imperial Walkers, Grass Grabbers…all IC, along with some other stretches.  I then went through proper Burpees and Merkins and we tried some of those as well.

Next we moseyed from the COP field several blocks to the riverside amphitheater by way of a Scout run.  Special thanks to Gru and Snowman for continuing to lead the PAX when I had to stop to care for the six.  Beast Boy, my 2.0, was having a few issues keeping up, but he kept moving and eventually caught up with us for the next Thang:

Starting at one side of the amphitheater, partner one worked on BLIMPS reps (25 Burpees, 50 Lunges(4ct), 75 Incline Merkins, 100 Mountain Climbers(4ct), 125 Plank Jacks(4ct), 150 Squats), while partner two ran to the other end and back. We stopped action at several points along the way to discuss the 5 Core Values and to discuss leadership within the group.

After finishing our sets, Snowman led the PAX back to our starting point where Gru had water waiting and I hung back with the six.  We took a short cut to make sure the others didn’t break for too long, then we all headed over to the poshy, soft rubber playground to do some Mary (LBC’s, Flutter Kicks, Freddie Mercurys, and a one-minute plank challenge).

That took us right up to 8am, so we moseyed back to the flag for COT.  We had some fun naming our FNGs – Beast Boy (my 2.0) and Schimpff’s (my neighbor).  I tried to impart some wisdom as we all locked arms and even stole a couple lines from Old Bay’s playbook. It seemed like this group of guys really enjoyed themselves and we had several Slack sign-ups after the workout, which I hope bodes well for their continued involvement.  It’s exciting over here right now, and I’m happy to be a part of it.

Grinder out.

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