6/25/2019 BackBlast – Bulletin Q – BlackOps at St. Pats

PAX (17): Frosted Tips, Airball, Meatball, Huggies, Nino, Husky, Catfish, Nice and Slow, Mr. Kotter, Snacks, Minnow, FNG (Brad Chaffee)Black Cat, Harbaugh, FNG Robin, FNG Batman (R), FNG (Jamie Abrittron)  Elton, Bulletin Q (R)

I’ve been looking forward to this Q because I knew I was going to headlock a couple of guys I’ve been working on a few months.  I was not disappointed because both of them showed up plus two other FNGs.  I pretty much knew what their F3 names would be before we started.  I’ve been working out with Batman for 10+ years and he is a beast at 74 years old (if any HIMs saw him doing pullups, they know what I’m talking about).  Any 74 year old man that has a cool nickname already, gets to keep the name.  Batman’s son was my other headlock, so he had to be Robin.

Disclaimer – I am not a professional – You are here of your own free will – Please modify exercises as necessary. 

Mosey to around lot twice



20 Abe Vigodos IC

Kendra Newmans

Slow Grass Grabber IC

Downward dog

25 Merkins

Mosey to coupons

12 reps each


OH Extension

Shoulder Press

Front Raise

1 Arm Row (Right)

1 Arm Row (Left)

All out to the top of the hill, mosey halfway back, walk the rest to allow our HR to come down a bit.

Rinse and repeat 3 times

Pullups and Merkins – Partner Up –

Partner 1 runs to the fire hydrant and does 10 merkins, runs back. 

Partner 2 rests until Partner 1 gets to the fire hydrant, then AMRAP Pullups

3 sets EACH

Mosey to the bottom speed bump

20 Squats

20 Lunges

20 Split squats

20 Squats

1 minute of Big Boy Sit ups

COT  Around the  Flag

Countorama/Nameorama/Name 4 FNGs/Announcements

We had periods of Rest during the workout today on purpose.  Rest is important for our body, mind, and soul.   Rest is mentioned in the Bible many times and Jesus even took his disciples to places to rest.  Rest rejuvenates and rebuilds, let’s not forget to use it when needed.  Closed out with an Our Father.

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