Out N Back steak not included

by | Jan 3, 2023 | Back Blasts

QIC: ENDO
PAX POSTED: ENDO, SMOGGY, DBA, CRICKET, HITCHHIKER, PETEY, GROUPER, RUB-N-TUG

Quote of the Day:  “I know CPR!”  ~Rub-N-Tug~  a.k.a. Doc McStuffins

8 PAX posted, 1 on AST (Apnea Standard Time), on a brisk perfect morning in the gloom to get their sweat on.  Emotions running high today with the NFL injury the night before along with thoughts of YHC’s BIL who suffered a heart attack, however the show must go on.  The disclaimer was given and we were off…

WARMING UP THE GRILL

  • Mosey to Sunlake round-a-bout
  • SSH  –  X10  –  IC
  • Frankenstein  –  X10  –  IC
  • Tappy Taps  –  X10  –  IC
  • Mosey to Sunlake Blvd

THA MEAT OF IT

  • Ranger Ladder 1 exercise per pole for 5 poles
  • Burpees X10
  • Merkins X20
  • BBS  –  X30
  • Squats  X40
  • Crab Cakes X50 (hard way)
  • Howling Monkeys 1 round clockwise X10 per pax
  • WE WENT OUT NOW TIME TO GO BACK IN REVERSE
  • Howling Monkeys 1 round counter clockwise X10 per pax
  • Crab Cakes X50 (hard way)
  • Squats  X40
  • BBS  –  X30
  • Merkins X20
  • Burpees X10
  • Indian run (catch me if you can style X2 burpees) to courts
  • Partner up
  • Partner 1 walks
  • Partner 2 performs Merkins X5, Squats X5, BBS X5 then sprints to tag up and switch
  • Rinse and repeat 2 full laps
  • Mary  –  Dolly x10 IC, Flutterkicks X10 IC, J-Lo X10 IC
  • Alternating partner 40yd sprints X8 rounds

BEATDOWN COMPLETE

COT

  • Prayers for Damar Hamlin and family
  • Prayers for YHC’s BIL
  • Prayers for health for all PAX and families.

MOLESKIN

Once again humbled to be in the presence of these incredible HIM pushing themselves to become better physically and mentally.  YHC was a bit on the quiet side today as his head was elsewhere throughout the late evening but promises to bring some laughter next time he posts.  Nutrition challenge beginning next week signup on Slack if interested.