Q: Diablo

PAX: Worm, Flounder, Kilo, Tool Time, McAfee, Tony Malito, Carlos’e, Diablo

It felt so good to be back in the Gloom with these guys. We went old school with supersets this morning, so BackBlast is also going to be straightforward.

Warm Up

SSHs (25 IC)

LBCs (25 IC)

Groiners (10 IC)

Partner Up

Round 1

Partner 1 – 1 Arm Rows (15)

Partner 2 – AMRAP Curls

Rinse & Repeat 3x

Round 2

Partners take turns doing weighted Merkins (15) and weighted dips (15).

Rinse & Repeat 3x, with third set going to failure.

The PAX pushed and maxed out on this round. It was great. My man Worm tackled last set of Merkins with two 45 lb wheels and a 35 lb dumbbell on his back. Yes!!

Round 3

Partner 1 – weighted front squats (15) Partner 2 – weighted step back lunges (10 each leg)

Rinse & Repeat 3x

Circle Up

Sumo Squats (15)

Plank / Merkins to 10

Weighted V Ups (10 IC)

Weighted American Hammers (15 IC)

Weighted Flutter Kicks (10 IC)

And that was a very heavy 45 minutes.


PAX circled up for COR, NOR, announcements and intentions. Be on the lookout for McAfee’s information relating to VIPS, a great organization that helps visually impaired young children, including his niece.

As always, thank you for the opportunity to be a part of THIS.


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