Back Blast 28-Jun-2022 Tuesday the Loco at the County 05:30 Crock Pot Q

PAX: 9

Double Pump

Asian Zing (R)

Double Down (R)

Brown Water



FNG – Snowden (Welcome!)


Crock Pot (Q)


62 deg F, 55% humidity, slight breeze. You could work as hard as you wanted and would still stay cool.


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): x15

Slooow Grass Grabbers (IC): x10

Hold L ankle: 10 count

Hold R ankle: 10 count

Downward Dog: 10 count

Cobra: 10 count

Kendra Newman front: 10 count & back: 10 count

Michael Phelps: 10 count

Imperial Walker (IC): x10

Toy Soldier (IC): x10

SSH @ 1.5x speed (IC): x15

Thang 1 (Front parking lot):

Choose your own adventure (Four Corners Addition)

Yellow Loop

10 Merkins at every corner. Mosey the long sides. Bear Crawl the short sides.

Orange Loop

10 Squats at every corner. Mosey the long sides. Lunge Walk the short sides.

Blue Loop

10 Big Boys at every corner. Mosey the long sides. High Knees the short sides.

After three laps, do 10 thrusters

Thang 2 (Playground + Portico):

Three stations

Station 1 – 3 strict, dead hang pullups

Station 2 – 10 step ups (or box jumps)

Station 3 – 10 overhead press

Of course, YHC gave instruction to transition clockwise between stations… to no avail. This group must be allergic to analog clocks. Oh well.




June ruck on July 1


Today’s message was simple, YHC merely recited Romans 12:12 – Be joyful in hope, patient in affliction, faithful in prayer. May that give us direction no matter what state we find ourselves.


No intentions today

NakedMan Moleskin:

The FNG literally walked to the County from home. Abacus was the latest persuasion for him, but he’d noticed the svelte physical specimens at the County for more than a year before he joined. He’s an IT pro with 5 kids (we suggest ‘Cat 5’ as a name), but he knew what we were up to when we were probing for names, so he kept quiet. Thus – Snowden. Welcome dude. We want you to help #MTCGA.

Until next meal,

Crock Pot

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