by | Apr 28, 2018 | Back Blasts

QIC: NotoriousNYC
PAX POSTED: Haka,No-See-Um,No ski,,Endo, Guard,Needles,NotoriousNYC

Flag was planted on this perfect morning. A quick disclaimer was read. We went straight to work.

Warm Ups all IC all 15 counts

Side straddle hops


Baby Arm Circles

The Thang: Mosey to Sunlake Blvd. Performed the following exercises

50 Merkins

10 Burpees

50 Squats

100 LBC’s

Mosey back to BB courts for circuit training. 10 stations per court 2 Exercises per station. 30 seconds of work and 15 seconds off. The following exercises were performed:

Slam Ball (press and slam)

Slam Ball Wall Throw with out the wall




Bicep Curls

Sweat Angels

Ab Roller

Monkey Humpers

Gorilla Humpers




Mountain Climbers

Plank Jacks

Battle Rope Double Waves

Battle Rope Alternating Waves

Battle Rope Burpees

Battle Rope Slams

Bear Crawl


Crab Walk

Broad Jumps

Prison Lunges

Prison Squats

Lunges With Weights

Squats With Weights

Jump Rope

Slam Ball Chest Throw

Slam Ball Soccer Throw


Diamond Merkins

American Hammers

Dying Cock Roaches

Freddy Mercuries


Flutter Kicks

Leg Raises

After we finished that we had 7 minutes left

We played a game of catch me if you can. Indian run with the last guy doing 7 merkins and sprinting to the front. We mosyed to Sunlake and back to BB courts

COT: Congrats to Needles on his graduation from the Fire Academy. Very proud of you. Best wishes to Bartman as he gets his new house ready. Prayers for the men out there today and the hopes that others can join us. To anyone holding something inside that they didn’t want to share .


Totally apologize about my Q today. MY IC counts were a total mess. To do the circuit training Q it takes a lot of preparation. There were a couple of things that I could do better. Its a learning process.  Have a great weekend.