Heavy Hump Day – Back Blast 3.13.19

YHC has enjoyed heavy workout ever since we started doing them at Sojourn. I missed them for a while but was excited when the Vets and County decided to bring them back. I Q’ed a Heavy a couple weeks back at Vets and when the opportunity came to lead one at the County I jumped on it.

I wanted to bring back something from the past that was sure to be a test for each guy. I can count on 1… maybe 2 hands the workouts I never want to do again. However, it is these workouts that challenge us and make us stronger, so I decided to combine two of those workouts for this heavy workout.

The F3 IronPax challenge happened last fall and these were some of the toughest workouts I have done since joining. Just ask Kilo, he was only able to complete 1 of them. So I decided to combine the first two workouts to create something new but hopefully just as difficult.

Here are the workouts for reference. Week 1 was used for the rounds and rep count:

IMG_7772 (1)

Week 2 was used for heavy exercises:

IMG_7771 (1)

Once I came up with this idea I was excited to get after it!

PAX: Crock Pot, Grizzly, Bulletin, Flo Jo, Alexa, Jolly Rancher, Cochran, Kimble, Valdez, White Claw (FNG), McAfee (QIC)


Quick mosey around the building to show the path for later in the workout


20 Grass Grabbers IC

20 Copperhead Squats IC

Kendra Newmans – Explained the WO during this warm-up


4 Rounds

  1. 50 SSH
  2. 40 Curls (Coupon, weight plate, ruck plate, etc. used for all weighted exercises)
  3. 30 Kettlebell Swings
  4. 20 Thrusters
  5. 10 Man Makers
  6. Run from playground around the building and back

Shortly after the first group of guys finished the last round YHC called an audible and had the remaining guys finished the exercise they were on and begin returning coupons.

We had a few minutes left so we ended with some quick Mary:

10 Merkins IC

10 Should Taps IC

10 Pickle Punders IC

COR, NOR, and COT. Announcements about the weekend ruck and Terrain Race.

Named our FNG White Claw since he is such a Craft Beer Snob.

Intentions up to the Sky Q and we were done.

-McAfee out


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: