Back Blast: 1/20/20 – Black Ops @ The O

Conditions: Damn cold.  18°F and cloudy.

PAX (5): Fergie, Shyster, Pope, Russdiculous, Handbook (QIC)

Here’s how it went down:


With a small, veteran group of PAX present at The O this morning, we skipped the disclaimer set out right at 0530 on a mosey around the track toward Cannons Ln.  Stopped off every 2-3 minutes for the following warm-up exercises:

  • 20x SSHs IC
  • 20x Imperial Walkers IC
  • 20x Abe Vigodas IC

Continued the track mosey/warm-up exercises until we arrived at Cogan’s Cove.

Thang #1:  Using the entire half pipe @ Cogan’s, PAX completed the following:

  • Top of hill #1 – 5x Merkins
  • Run to bottom – 5x 4 count SSHs
  • Run to top of hill #2 – 5x BBSUs
  • Return run to top of hill #1

Rinse and repeat for 5 rounds.

Called a couple 10 counts to catch our breath then did a quick mosey over to the coupons for the 2nd thang.

Thang #2: PAX grabbed 3 coupons then headed over to the tennis courts.

At the tennis courts, PAX split into a pair and a trio then lined up on the sideline.  One team completed an AYG run down and back across the tennis courts while the other team did AMRAP coupon work.  AMRAP coupon work included:

  • Curls
  • Overhead Press
  • Squats

Switch, rinse, and repeat until each team completed two cycles of the AMRAP coupon exercises.

Returned coupons then headed back to the flag area for some Mary.


  • 15x LBCs IC
  • 10x Merkins
  • 15x Freddie Mercury’s IC
  • 10x Merkins
  • 15x Gas Pumps IC
  • 10x Merkins
  • 15x Flutter Kicks IC
  • 10x Merkins
  • 15x BBSUs

Finished up right at 0615 and circled up for CoT.

CoT: Announcement for F3 awards banquet on Friday. Ended with intentions, a quick word about gratitude, and finished with The Lord’s Prayer.

This group never ceases to amaze me.  Even with feels like temps in the single digits, HIMs showed up ready to work.  It was it privilege to lead these men this morning.  Can’t think of a much better way to kick off my week!  As always, I am truly grateful and proud to be a part of all this.



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