Back Blast – Loco at the County – 06/14/2022 – FLAG DAY!

Rolled into the parking lot around 5:15am and it was empty. Took a nice gulp of refreshing water to get me one step closer to surviving the 80 degree morning workout.


  • Cratchit
  • Timeshare
  • Cochran
  • Big Bird
  • Dot (R)
  • Meter Maid
  • DeVitto
  • Brown Water
  • Pelican
  • Dauber
  • Wildflower
  • Alexa
  • Nat Geo (R)
  • Honey DO
  • Abacus
  • Gisele
  • Jolly Rancher (Q)

At 0530am, time was called and disclaimers were provided. In hindsight, I should have extended the disclaimers to make sure everyone listened to their bodies this morning – luckily, all survived.


A quick mosey to the front lot for the usual:

  • SSH
  • Downward Dog + Runners Stretches
  • Grass Grabbers
  • Toy Soliders

Finished the mosey back where we started to pick up the coupons.

Thang 1 – Diego:

Partner up and complete the following:

  • 100x – Weighted Big Boy Situps
  • 150x – Overhead Presses
  • 200x – Skull Crushers
  • 250x – Bench Presses
  • 300x – Curls

Last time I did this, we had groups of 3 with a push PAX in between and another PAX doing squats on the other side of where the main exercises were going on. I realized that made a big difference in how these reps felt when it was just partners. But, we had 17 – not really divisible by 3 or 2. So, if you were the lone PAX that decided to fartsack today, then the rest of the PAX got punished for your decision.

Thang 2 – Triple Nickle:

It’s a shame Mama’s Boy didn’t participate to #MTCGA as I put this one in here just for him.

A few minutes left so ran over to the hill between the church and school for this one. Simple, yet effective:

  • 5x squats on the bottom of the hill
  • 5x merkins on the top of the hill
  • Rinse and repeat 5x

Those merkins were much more challenging after Diego.

Time was called and we moved back to the flags.


Countarama, namearama, announcements and intentions. Don’t forget about monthly ruck on July 1 and the F3 on 3 Basketball Tournament on August 13. Also, special “Dad-urday” workout at the Nest on Saturday in honor of Father’s Day.

Took a nice picture in front of the flags for Flag Day, which is really the only thing that I incorporated into the weinke related to Flag Day. But, it was still special as we continue to #MTGCA.

Always humbled to lead.

Jolly Rancher out!

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