by | Jan 16, 2020 | Back Blasts

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

No disclaimer needed as all veterans present so we got straight to work.

Mosey toward the main roundabout for the Warmup



Frankensteins X 16 IC

CottonPickers X 16 IC

Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Air Presses X 10 IC

Overhead claps X 10 IC

Merkins X 11 IC

The Thang

Mosey to sunlake blvd for

Red Barchetta

Starting at the first light post at the corner of sunlake and long lake ranch, we moseyed to the fifth light post (counting the starting light post as one) and back to the start where we performed 100 SSHs. All PAX did SSH until the six was in.

Mosey to the fourth light post and back to the start where we performed 75 mountain climbers. All PAX did mountain climbers until the six was in.

Mosey to the third light post and back to the start where we performed 50 LBCs. All PAX did LBCs until the six was in.

Mosey to the second light post and back to the start where we performed 25 Merkins. All PAX did merkins until the six was in.

Started at corner of sunlake and LLR, sloseyed/woseyed to the next light post on the way back to the courts, then bear crawled to the corner. Moseyed to the next light post, crab walked to the next light post and then mosey to the playground.

Morning Call

All but one PAX got into push-up position and held the up position while one PAX performed 5 pull-ups. Every time the PAX performed the pull-up, he would call up and all other PAX performed a merkin. After 5 pull-ups, he joined the PAX and the next got up and called out his 5 pull-ups. The cycle continued until all performed 5 pull-ups. No one left the push-up position unless it was their turn to do pull-ups or until all pull-ups were completed.


Colonel Trautman

All PAX paired up. One partner ran from the path to the pull up bar and did 5 pull ups while their partner held Chillcutt (elbow plank while waiting for their partner to return to tell them to go and do their pull ups. We repeated this for 3 full cycles.

Mosey towards the FOP for a quick AYG sprint to the pool side path. Thanks Vanellope for pushing YHC to the other side.

Before we sprinted, YHC told everyone that we were making our way back to the courts to relax with some music.

Back at the courts, the first song was “Flower” by Moby with all PAX on their six. For every Green Sally Up, PAX would perform a leg raise and hold. For every Green Sally Down, PAX dropped their feet and held six inches off the ground.

Second song was “Thunderstruck” by AC/DC. PAX completed 1 Merkin for every “thunder!” that was heard in the song while planking during the rest. Total song duration of 4 minutes 54 seconds, mostly in plank with 33 merkins performed. Abs and arms were on fire. YHC was a little too ambitious for his first Q back.

Great job by all PAX today.


Prayers for Haka and M’s younger 2.0 for a speedy recovery.

Prayers for Flat Tire’s M in her search for a new job.

Prayers for Sanka as he continues to rehab his knee following surgery.

Prayers for all those PAX DR, that may be going through tough times, and all that couldn’t make it today.


Go Ruck Star Course coming up in 2 – 3 weeks.

Grow Ruck coming to Tampa in April.