by | Jan 5, 2021 | Back Blasts


The theme for todays beatdown was Explosive. YHC tried to incorporate a lot of exercises that forces the Pax to really exert themselves and explode through each exercise. A cold morning to YHC standards but shorts and tee shirt weather for some of the other pax, upper 40’s. 15 Pax arrived ready to get started.


Q: Vanellope

Pax: Apnea, Aquaman, Belding, Chowda, DBA, Dillio, Goose, Grouper, Hitchhiker, Miley, No-see-um, Smokey, Vanilla Ice, Vanellope, Waterboy,


Warm Up:

  • SSH X10
  • Windmill X10
  • Baby Arm Circles X10
  • Circle Burp X3
  • Calf Box Jumps X5
  • Tuck Jumps X5…X3
  • Hard 11’s… Mountain Climbers

Let’s Get Started

Mosey to the Round A Bout

  • 5 Jump Squats/ 5 Merkin Claps/ 5 Big Boy Get Up’s ….X3
  • Broad Jump to each line…3 Burpees at each line
  • Side Shuffle around the Round A Bout…X4
  • 5 Jump Squats/ 5 Merkin Claps/ 5 Big Boy Get Up’s….X3

Mosey to the Dock

  • 10 Box Jumps/ 5 Merkin Claps/ 10 Split Jacks….X3

Mosey to FOP

  • Hard 11’s… Jump Squats

Round it up in the parking lot and count off by 5…..oops YHC had a brain fart. Redo, count off by 3 to have 3 groups of 5 for some good ole 40yd races. Did 2 Sprints and recounted two more times to have some fresh competition for the pax. 6 Total sprints…YHC couldn’t help but notice Chowda going 100% and smoking the pax, keep pushing baby! Love how a little competition pushes these pax.



Vanellope Shout Out’s

  • Chowda- Way too push yourself today, loved how you gave it 100% on those sprints. Keep on posting and getting better.


  • Prayers for No-see-um 2.0 and family
  • Prayers for Grouper and his grandfather
  • Prayers for Apnea and his cousin
  • Prayers for Aquaman and his M