Back Burner

by | Jan 9, 2020 | Back Blasts

QIC: Vanellope
PAX POSTED: Apnea, Belding, Endo, Haka, Flat Tire, Grouper, Miley, Vanellope

It was good weather this morning for the Pax, a little on the cool side for the Florida boys but once the blood got flowing it was perfect. 8 Pax showed up this gloom motivated to see what YHC had on the agenda. Flag planted and off we go.


Warm Up

  • SSH X20 IC
  • Circle Burp X5 Rounds

Indian Run around dog park/tennis court X2, things got a little confusing with YHC’s directions trying to keep all Pax together but we managed

  • SSH X20 IC


The Grind

  • On BB Courts the following exercises performed at the base line, after completion of each exercise Walking Lunges from end to end-
  • X25 Merkins
  • X25 Squats
  • X25 Mountain Climbers
  • X25 Plank Jacks
  • X25 Pike Presses
  • X25 Jump Squats

To the playground

  • DORA wanted some fun on the playground this morning (Partners)
  • 100 Pull Ups… partner doing X15 Lateral Jumps over the playground curbing
  • 150 Rows… mosey to Lake gate
  • 200 Split Jacks… mosey to Lake gate

*Modification was made during the Pull Ups, to ensure proper form… YHC cut out the lateral jumps and had partners spotting to get the full range of motion

**A lot of moaning and groaning going on from some Pax about the amount of Pull Ups YHC came up with 🙂


To the parking lot

  • Suicides timed for 5 minutes…YHC instructed Pax to get down and touch the line

To the BB Courts for the finish

  • Plank- 1 Minute
  • Elbow Plank- 30 Seconds
  • Left Plank- 30 Seconds
  • Right Plank- 30 Seconds
  • Elbow Plank- 30 Seconds




  • Prayers for all Pax
  • Prayers for Beldings leadership team
  • Prayers for the craziness going on around the world


  • Great to see all the dedicated Pax we have here at F3Lutz
  • Stay tuned to Slack for Nutrition Challenge info being put on by Haka
  • Friday Ruck/Run trial run starting tomorrow with No-see-um leading it off
  • Star Course event coming very soon, 4 Pax participating. Still time to sign up if anyone else wants to join