Over in a blink of an eye!!

by | Jan 25, 2018 | Back Blasts

QIC: NotoriousNYC
PAX POSTED: NotoriousNYC,No Ski, Haka,Delio,DBA,Down Unda,Grouper

Our Flag was planted at 6:30 am on this windy morning. We are all seasoned vets so we went straight to work. 7 Pax ready for some fun.

The Thang:

Mosey around park and back to BB courts. We had circuit training stations set up. 10 stations per court for a total of 20 stations. Each station had two exercises attached to them with the only exception being the first station which was sprints. The following exercises were performed with a additional mosey thrown in half way through. All exercises were 35 seconds in length with a 15 second break to switch  to a new station.

Sprints x 4

Squats with weight

Lunge with weight

Monkey Humpers

Gorilla Humpers

Jump Squats

Bobby Hurley’s

Plank Jacks

Mountain Climbers

Bear Crawls


Battle Rope Slam

Battle Rope Burpee

Battle Rope Double Waves

Battle Rope Alternating Waves

Ab Wheel

Freddy Mercury


Flutter Kicks

Dying Cockroaches

Leg Raises

Sweat Angels

Box Cutters




Diamond Merkins


Over Head Press With Weight

Slam Ball

Slam Ball Throws


Tricep Exstension


Arm Extensions With Weights

Ended with 30 second LBC’s as a group


Prayers for the men as they navigate through life’s difficulties, Prayers for the men that continue to show commitment towards the group and prayers for the men that are unable to come for whatever reason, Prayers for Dwn-Undas sister and Hakas sister in law


All the men worked hard today. They pushed themselves to their individual limits, personally I love the circuit training because it seems like that 45 minutes goes by in a blink of an eye!