by | May 27, 2022 | Back Blasts

QIC: Apnea
PAX POSTED: Belding, Bison, Cricket, DBA, Dillio, Flat Tire, Grouper, Hitchhiker, Pass Interference, Rub N’ Tug, Seltzer, Smoggy, Tebow

QIC: Apnea

PAX: Belding, Bison, Cricket, DBA, Dillio, Flat Tire, Grouper, Hitchhiker, Pass Interference, Rub N’ Tug, Seltzer, Smoggy, Tebow


Quick disclaimer was given. Mosey around tennis courts and straight to the field of pain where YHC has set up today’s fun but first the warm up


Baby Arm Circles Forward X 10 IC

Baby Arm Circles Reverse X 10 IC

Frankensteins X 10 IC

Merkins X 10 IC

The Thang

Two sets of 10 cones each with one labeled tennis ball were arranged in two triangles near midfield. All PAX counted off and were split into two teams.

Team 1: Belding, Bison, Dillio, Grouper, Pass Interference, Smoggy, Tebow

Team 2: Apnea, Cricket, DBA, Flat Tire, Hitchhiker, Rub N’ Tug, Seltzer

YHC informed all PAX that the ball and cone in the center was to be pulled last.

Each team started at the edge of the field then one PAX had to run to the cones and pick up one ball from the outer row of cones on their designated triangle and run back while all other PAX held plank.

Once running PAX returned, all PAX on team had to perform the exercises and number of reps listed on the ball. Once the exercise was completed (and not before) the next PAX could run for the next ball while all other PAX held plank. Both teams had the same exercises listed below but were performed in the order they were pulled (not listed).

  1. 25 Burpees
  2. Mosey to the Poolside Wall and perform 25 Irkins and 25 Derkins
  3. Mosey to the Poolside Wall and perform 50 Dips
  4. Mosey to Playground and perform two sets of 10 pullups
  5. Mosey to the Pavilion for Balls to the Wall at 10 seconds per PAX
  6. Mosey to the Pavilion for Wall Sits with Air Presses. Each PAX counts 20 seconds
  7. 20 Squats, 20 Lunges Hardway, 20 Bobby Hurleys, 20 Split Jacks Hardway
  8. 2 Sets of SheHateMe: 10 Lunges Hardway, 10 Groiners, 10 Merkins
  9. Lap around lake starting east:
    1. At first gate, 10 burpees
    2. At second gate, 20 Dips
    3. 30 lunges across bridge hardway
    4. At third gate, 40 LBC’s

At each stop wait for the six in plank or PAX choice before starting exercise. All PAX leave each stop together.

  1. 3 Sets of BEARmuda Triangle (Cone in center of Triangle)
    1. PAX each start at different corner (two or three per corner), one burpee then bear crawl to second corner, 2 Burpees, bear crawl to 3rd corner, 3 Burpees. Rinse and repeat for three total sets. Named BEARmuda Triangle as it has been known to mysteriously lose some pax along the way (F3Nation Exicon explanation).

Upon returning from the lap or the pullups, Team 2 noticed Team 1 was generous enough to donate some of their completed exercises to us as we pulled an exercise we had already completed.

Team 2 had just made it the center cone with 30 seconds left so one or two burpees were performed before heading back to the courts.

Great job by all PAX and staying together as teams.


Prayers for those affected by the tragedies in Uvalde and Buffalo