Back Blast “Overcome Obstacles” 10-Oct-2019 Thursday Pewee Valley Fire Department BlackOps 05:30 Crock Pot Q

PAX: 9 (which was fabulous for a 45 minute 3-man weave… cha-ching!)

Brown Water

Uncle Sam (R)



Captain Crunchberry

Powder Coat

Flip Flop


Crock Pot (Q)

Weather: 51 deg F, 98% RH, intermittent puffs of breeze.


YHC is not a professional, nor has he received any certification or training. Everything Q says is merely a suggestion. You as a PAX are here voluntarily on your own free will. This will likely be a high intensity exercise, so if you have any medical condition or physical limitation, you should consider not participating. You are encouraged to modify everything as necessary according to your ability, disability, injury, fitness level, etc.

Warm Up:

SSH (IC) x 15

Imperial Walkers (IC) x 10

Michael Phelps (10 count)

Kendra Newman (10 count forward, 10 count reverse)

Toy Soldier (IC) x 10

Slooooow Grass Grabbers (IC) x 10

Stay down, hold left ankle (10 count)

Stay down, hold right ankle (10 count)

Good Morning (Bear Hug/Hulk) (IC) x10

SSH @ 1.5x Speed (IC) x 15


We set up a 3-man weave in the main parking lot, with one coupon per team placed as ‘obstacles’ at the midpoint between station A and B. PAX 1 would work AMRAP at the “A” station (lower body exercises). PAX 2 would work AMRAP at the “B” station (core/Mary exercises). PAX 3 would run between stations to complete the weave, and would always pick up the coupon and do an upper body exercises. We weaved for 3 rounds of 9 minutes, which left round 4 to be the remainder of time.

Weave 1:

A: Squat B: Gas Pump Coupon obstacle: 10 Overhead Press

Weave 2:

A: Tuck Jumps B: American Hammer Coupon obstacle: 15 Curls

Weave 3:

A: Alternating Lunges B: Mountain Climbers Coupon obstacle: 15 Bench Press

Weave 4:

A: Jump Rope Skips B: Big Boy Sit Ups Coupon obstacle: 6 Man Makers



Announcements- HC for the F3 Fall Festival at Le Pew’s in Crestwood. It’ll be awesome. If you’re in the southern Indiana / downtown area see if you can meet up and encourage on the PAX doing the custom GoRuck tough event. Convergence is Saturday Oct 26 at Vets. Do it, it’s an awesome way to put names and faces together.

Message- Paul, writing Romans 8:18 says, “I consider that our present sufferings are not worth comparing with the glory that will be revealed in us. For the creation waits in eager expectation for the children of God to be revealed.”

From what I can tell, Paul was accomplished two points with the way he wrote this statement. The first was obviously an encouragement of the people. He tried to set perspective that no matter what the people were dealing with, it was minuscule compared to the glory that was yet to come for all believers. The second thing he accomplished was he let them know that the obstacles/sufferings were a guarantee. Just like the coupons in the middle of the weave today, the obstacles are already there. You WILL face them. But, keep in mind, the sufferings are one of the ways that glory is revealed. He also says that the whole creation is waiting and groaning for this to happen.

Is it fun? No. Is it hard? Yes. Will it happen to you? Yes. If there’s not an obvious obstacle coming to your mind right now, I promise there will be. But, just like Paul says, the way you overcome them is the way that glory is revealed. People are counting on you. The Spirit will help you through your weakness. Have faith, go bust through the obstacle.

Intentions- Fungi’s 2.0 Brittanica has had a rough ~14 days, including sickness and broken hand.

NakedMan Moleskin: Maybe I’m the stupid one and everyone knew this, but it dawned on me mid-workout how to effectively modify a 3 man weave when Murphy’s law kicks in and you have one (or two) ‘remainder’ people after making 3-PAX groups.

The simple answer is: have each ‘remainder’ person to pick a ‘team PAX’ to shadow. The catch is: you do NOT allow the ‘remainder’ person to tag or get tagged.

The ‘remainder PAX’ stays at station one until the ‘team PAX’ person gets tagged. Both begin the run when ONLY the ‘team PAX’ person gets tagged. When they get to the end of the run, only the ‘team PAX’ can tag the partner. By only counting only the ‘team PAX’ tags and NEVER the ‘remainder PAX’ tags, you avoid a ‘double tag’ scenario. It keeps the work intervals timed similarly to everyone else, while allowing EVERYONE to go full speed the whole time. It’s not dependent on ‘team PAX/remainder PAX’ being faster/slower the whole time.

This same goes for Dora exercises, where the ‘remainder PAX’ reps do NOT count to the total.

Again, maybe you all knew this (or maybe I should’ve been working harder during the workout haha), but for the benefit of the PAX, there you go. Modify as necessary, but I think this is the best way to do it. If you disagree I’ll happily give you a refund.

Until next meal,

Crock Pot

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