by | May 21, 2019 | Back Blasts

QIC: Vanellope
PAX POSTED: Apnea, Endo, Flat Tire, Grouper, Vanellope

5 Pax arrived early in the gloom ready to get the week started off right. After a fun filled Saturday at our 2nd F with M’s and 2.0’s the pax had to get back into it. YHC was ready to shed off some of the burgers, hotdogs, cup cakes, gizzards, and adult beverages that was consumed at our 2nd F get together. Flag was planted and all regular Pax in attendance.


Warm Up:

Mosey to Dead End round a bout

  • SSH X20 IC
  • Windmill X10 IC
  • Air Presses X10 IC
  • Peter Parkers X10

Mosey to Sunlake round a bout

  • Toe Touches around the round a bout (and reverse)
  • Burpees X10
  • Split Jacks X10

Mosey to Sunlake Blvd

  • Up/Downs (Alternated between high knees, butt kicks, and SSH) X10 Rounds =10 Burpees
  • Merkins X25

Mosey to Sunlake round a bout (YHC was not paying attention to the weinke and actually passed this destination but turned back to stay on course)

  • Burpees X10
  • Split Jacks X10
  • Clock Merkins X10 @ 3,6,9,12

Mosey to Dead End round a bout (I think the Pax started to realize at this point there was not going to be very many breaks today)

  • Burpees X10
  • Split Jacks X10
  • Bruce Lee

Mosey to Field of Pain

  • Plank Jumps (each Pax sprinted and hopped over each Pax in plank position and got into plank) (rinse repeat the length of the field X4)

Mosey to Playground for YHC’s favorite

  • Pull UPs/ Rows (AMRAP for 30 seconds- rest for 30 seconds) X3

Finished off with 3 total sprints:

  • 75 yds
  • 50 yds
  • 25yds



Flat Tire did you make it home this morning? LOL…. a little light headed there at the end. Glad to see all the Pax pushing it this morning.



  • Apnea SIL and M
  • Grouper’s grandfather
  • No-See-Um’s dad
  • And all those DR that need your prayers