12.31.21 Backblast: Defender at The Patriot.

PAX: 12 – Focker, Commodore (downrange from Birmingham, AL), Xerox (FNG), Holy Roller(R), Single Source, GMO, Chile Pepper, Shade Tree, Fitbit (R), Yankovic (R), Hightower, Honey Do(Q)

Weather: Dry and unseasonable warm for the last day of the year 50 deg F.

Disclaimer / FNG

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:

Toy Soldiers (IC): x15

Kendra Newman forward: 5 cnt

Kendra Newman Backward: 5 cnt

DD, RoL, RR, RLegUnder, Repeat on Left

Merkin: x5

1/4mile lap around Courthouse


EMOM with coupon: 1 Manmaker, 5 Merkins, 10 Curls, 15 OH press repeating every minute on the minute for 5 rds. Next up was a continuation of EMOM with another x5rds at Heartbreak hill. YHC used a shortened version of the Yankovic x10, having the PAX start half way down HB hill, Planking for the six,  Sprinting up, recovery on the way down, last on best one extended sprint to stop sign.


Warn-o at the begin of the Thang. YHC advise the PAX to share an achievement that they accomplished in 2021 starting after the 1st rd….  AMRAP in the given time, 35 seconds on, 10 second rest. After each set of 3 exercises move to a new exercise which looked something like… Thruster x3, Monkey Humpers x3, Upright Rows x3, Weighted Squats x3, Bench Press x3, Flutterkicks x3. After the MH YHC had to double the rest between the transition to the next set, which offered a good break as we moved around the Circle hearing about the awesome individual accomplishments from each HIM.

Finished with 4 mins of Mary: Big Boy, Pickle Pounders, Merkins, etc

COR / NOR / Announcements / Intentions: New Year brings many opportunities to set goals, renew old ones not yet accomplished and determine how to achieve them. As High Impact Men, YHC shared a quote from the GOAT Basketball player, MJ “Some people WANT it to happen, Some WISH it would happen, Others MAKE it happen” so set the bar high in 2022 and don’t want it or wish it will get accomplished, Make it happen!

Until Next year,

Honey Do

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