Back Blast – Loco @ Pleasantville – Holy Roller Q 11/17/2020

Woke up and was trying to remember if it was Friday cause I was headed to Pleasantville. Nope, Tuesday and Loco. Arrived about 8 minutes early and Hushpuppy, Muncher and Focker were ready to go. Ran to the Amphitheater to set up and back up. By that time we were 3 minutes from go time 0530.
0530 PAX were all wondering what this Loco workout was going to be. In attendance in addition to HushPuppy, Muncher, Focker were BrownTail, BrownWater, and Wildflower.
Mosey with Coupon to Amphitheater. Explained that the lighting that I added was for Ambiance. Started up some Country Music and we got to work.


  • SSH
  • Abe Begota
  • Butt Kicks
  • High Knees
  • Merkins with coupons on either side
  • Mosey each to a level with coupons and do Murder Bunnies down and back

Named this the Spartan killer F3 Nov 17th workout

——90 sec on 10 sec off

Round 1

Abs in and out

Spring ups

Coupon Dips

Burpees turn around



Round 2 15 second break

Offset Merkin


LBC with legs in the air

90 degree hold coupon


Clapping Merkins

Round 3 – 15 second break

Merkins with Air

Close Merkins

Diamond Merkins

Knee Merkins

LBC with legs in the air

90 degree hold coupon

Round 4 20 second break

Spiderman Merkins

Circle around the Flag

Count o rama

Name o rama



“Endure hardship as discipline; God is treating you as his children. For what children are not disciplined by their father? If you are not disciplined—and everyone undergoes discipline—then you are not legitimate, not true sons and daughters at all. Moreover, we have all had human fathers who disciplined us and we respected them for it. How much more should we submit to the Father of spirits and live! They disciplined us for a little while as they thought best; but God disciplines us for our good, in order that we may share in his holiness. No discipline seems pleasant at the time, but painful. Later on, however, it produces a harvest of righteousness and peace for those who have been trained by it.”

Hebrews 12:7-11 NIV

Prayer and out. Good work HIMs!
Holy Roller

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