The family left this morning & aren’t returning until tomorrow, which means a full day/night of the bachelor life. So…why am I just now getting this BackBlast out? I’ve obviously been maximizing time as a bachelor & spent the entire afternoon putting the Christmas lights up on the house. Here’s what we did this morning.
Weather: A clear 35* with the sun coming up as we got started.
PAX
1. Nice & Slow
2. Aerobie (R)
3. Jitterbug (R)
4. Hot Wheels
5. Snow Day
6. Tony Malito
7. Mulligan (FNG)
8. Kilo
9. Earhart (DR Greensboro)
10. Nino (QIC)
After giving the disclaimer we moseyed 2 laps around the Veterans Monument before circling up around the seal for COP.
COP
(10) Side Straddle Hops IC
(10) Merkins IC
(10) Imperial Squat Walkers IC
(10) Side Straddle Hops IC
(10) Merkins IC
(10) Imperial Squat Walkers IC
*This was my first time Qing the Imperial Squat Wallers…the first set was a little rough.
Now that everyone’s blood was flowing I explained Thang 1.
Thang 1
I identified 7 Stations around the Veterans Monument & nearby hill to create a lap.
Station 1:
- (10) Dips on 1st bench
- Bear Crawl across the walkway to 2nd bench
- (10) Dips on 2nd bench
- Bear Crawl across the walkway to 3rd bench
- (10) Dips on 3rd bench
- So on & so forth through the 8 benches
Run to Station 2 at the top of the paved path of the hill.
Station 2:
- (20) Burpees
Run to Station 3 at the bottom of the hill.
Station 3:
- (20) Jump Squats
Run to Station 4 up the grass section of the hill to the right side of the Veterans Monument.
Station 4:
- (20) Mountain Climber Merkins
Run to Station 5 at the back of the Veterans Monument.
Station 5:
- (20) Derkins
Run to Station 6 on the left side of the Veterans Monument.
Station 6:
- (20) Alternating Reverse Lunges
Run to Station 7 at the bench in front of the Veterans Monument.
Station 7:
- (20) Box Jumps
We did 2 Rounds of this circuit with the PAX going at their own individual pace. After the PAX completed their 2nd Round we had a couple of 10-second counts & I explained Thang 2.
Thang
The PAX were instructed to partner up & I informed them of the 4 cones along the circle that goes around the Veterans Monument.
P1 & P2 Lunge Walk to Cone 1
- (10) Buddy Merkins
P1 Wheel Burrows to Cone 2
- (10) Buddy Big Boys
P1 & P2 Lunge Wall to Cone 3
- (10) Buddy Merkins
P2 Wheel Burrows to Cone 4
- (10) Buddy Big Boys
We did 2 Rounds & then circled up around the seal for some Mary.
Mary
- Mary Steinhl
- Hold 6” for 30 seconds
- (10) Rosalita’s IC
- Hold 6” for 30 seconds
- (20) Big Boys IC
- (20) Flutter Kicks IC
It was 0800 & I was gassed.
COR
NOR – Welcomed Earhart who was DR from Greensboro, NC. Named Mulligan who is 20 years old & playa golf for the University of Cincinnati.
Intentions – Thoughts & prayers with Double Down.
I thanked the PAX for making the choice to get out of the fart sack this morning because I know it wasn’t easy. It’d been about a month since I’d Qd & this morning reinforced to me how much I enjoy doing it…mainly because it’s such a privilege & an honor to lead the men of this PAX for a small portion of their day.
Nino out.
F3 Louisville 