Nut Butter Squeeeeeze

by | Jan 23, 2020 | Back Blasts

QIC: haka
PAX POSTED: endo, grouper, dba, miley, no-see-um, apnea, vanellope

Chilly morning in the low 50’s at the Ranch. 8 HIM all strapped up with mosey shoes were ready to get the work done. All vets, no disclaimer needed. YHC spared no time, straight to the mosey. Some mumble chatter on corn vs. flour tortillas and the joys of eating nut butters straight from the jar.

Mosey to the corner of sunlake, indian run to the hill of death

At the Hill we performed our warmup:

Windmill, Chinook, Sumo Squat, Shoulder taps, Mountain Climbers

The thang:

Starting at the bottom of the hill:

Burpee Broad Jumps to top of hill, crawl bear back down. x 5

Once complete with 5 rounds bear crawl to top and perform a Bruce Lee

Circle up at top of hill:

EMOM (Every Minute On the Minute)

We started at 6 reps of each and worked our way up to 12. Some chatter early on but this slowly diminished as we got higher in reps.

Jump Squat

Split Jacks


Mosey down Sunlake



5 Burpees, 5 Start Jumps, 5 Split Jacks (per leg)

Run 5 light posts, perform same sequence and run back 5 light poles

4 Burpees, 4 Start Jumps, 4 Split Jacks (per leg)

Run 4 light posts, perform same sequence and run back 4 light poles

3 Burpees, 3 Start Jumps, 3 Split Jacks (per leg)

Run 3 light posts, perform same sequence and run back 3 light poles

Time ran out, YHC had much more planned… We performed a scout run from sunlake back to the courts for CoT.




Many thanks to the men of F3 Lutz for the support

We are building a brotherhood and much more than a group of guys getting their sweat on



Keep going strong with the Nutrition challenge!