Wednesday Curveball: Balance and Equipment

by | Jun 16, 2021 | Back Blasts

QIC: Chowdah
PAX POSTED: Belding, Hitchhiker, Apnea, Cheesehead, Tebow, Chowdah

This morning at the District brought some clear weather with a humid breeze. The only lightening in the area was the 4-2 win by TB Lightening crushing the NY Islanders in game 2 from the previous night!

YHC decided a curveball was need to keep things fresh and brought some equipment to help out!


  • 20 SSH (IC)
  • 10 Walk outs to Merkins (OYO)
  • 10 High Knees (IC)
  • 10 Windmills (IC)
  • 10 Frankenstiens (IC)

The Work

  • First Group of Exercises- 3 round
    • 25 tib raises (butt against the wall (not your back!), raise feet from the toes (so getting onto your heels)
    • 20 Robo Thrusters (this is a lower back exercise, on your six with knees bent and foot planted and arm at 90 degrees- thrust up mid section using your back not your butt!)
    • 10 Wall push-up (Carolina dry docks for modification)
    • 15 Calf raises (hard way)
  • Adding in some core- called out YHC on when to switch
    • holding Freddie Mercury on different sides until called to switch
    • switch to Dying cockroach same concept
    • Then back to Freddie Mercurys
      • 25 done all together in about 3ish minutes
  • Second Group- 3 rounds; 4 stations (doing a lap around concession building between each station; after finish all four stations run to road and back)
    • 10 Merkins w/ pec-flies (with Iron Chestmaster device)
      • modification; do on knees
      • Make it hard: 30 pound ruck worn
    • 10 Steering wheels- (10 each way; 20 lb ruck plate and act as it’s a steering wheel you’re swerving left and right)
    • 15 Ruck Swings (20lb Ruck)
    • 10 Bulgarian squats


  • Prayers for Vanellope and family (death in the family)
  • Prayer for Dillio and family (COVID)
  • Prayers for those who wanted but couldn’t make it out
  • Prayer for those who had something on their mind but couldn’t
  • CSAUP events coming up- Green Barret Jubilee (it’s FREE!!!! Join)
  • Adopt-a-highway clean up; July 18th- commits need by July 9th
    • More details to be understood after first clean up
  • Ruck for the 77th anniversary of D-Day June 25th (mini- CSAUP)