by | Nov 13, 2018 | Back Blasts

QIC: Grouper
PAX POSTED: No-See-Um, Haka, Vanellope, Apnea, Flat Tire, Grouper


A well thought out queue selection (maybe) on this Tuesday morning in the gloom. YHC and three fellow PAX still recovering from completing the Jax Star Course (50 miler) this past weekend. The best way to ensure no mosey (#NoMosey) and a workout light on the legs and feet was to grab the Q. That just meant an intense upper body workout would ensue for our full allotment of time.

Warm Up
SSH IC x 15
Cotton Pickers IC x 15
Frankenstein’s IC x 10
Baby arm circles IC x 10
(Reverse x 10)
Peter Parker’s IC x 10
Salute Planks IC x 15

Stations of Pain (12 total stations, 3 full rounds) = 36 total sets
45 secs of exercise, 15 secs of rest for each set (Some upbeat music going as well)

Kettle Bell Swings
Freddie Mercury’s

Overhead press (ruck sack) or dumbbell
Flutter kicks

Battle Ropes
Upright rows (ruck plate)
American Hammers

Front Raises (25 lb weight)
Curls (cinder block)
Leg raises

By mid way through the beatdown, multiple PAX (including @FlatTire) were wishing there was more (or any) mosey today.

Finished out with 10 burpees of course.


Prayers for the victims of the California wildfires; casualties, those that may still be missing and their families.

Prayers for children battling muscular dystrophy, as mentioned by Apnea.

Continued prayers for No-See-Um’s dad as he continues his recovery from back surgery.

Thoughts with No-Ski and prayers for a speedy recovery from his injury sustained over the weekend at the Jax Star Course. All men competing showed great mental and physical toughness to make it through.

We are already in talks to get more PAX signed up for the GoRuck Star Course in Tampa in Feb- the 26.2 mile version. Would love to get a large group out for this one since its local. It’ll be a great experience for everyone.

Gobble Gobble Q next week Thanksgiving Day will be at 7:30 and a full hour. @Endo is on Q for Turkey Day.

@Haka is up next on Q this Thursday. Get ready for another tough beatdown then.