Hold my 40 bro…

by | May 9, 2023 | Back Blasts

QIC: Passion Fruit
PAX POSTED: CZ, Cricket, Seltzer, Hooker, Floppy, Smoggy, DBA, Petey, Hitchhiker, Grouper, Flat Tire, Endo, DILLIO, Haka, Apnea, Passion Fruit


I had the pleasure of hosting my first Q with the Nature Coast 5:30 area at The Ranch.

Special shout out to the Boneyard crew for showing up and supporting! Had a great time getting it in and I’m looking forward to the next!


All IC:

5 Dynamic Warm ups

  1. Frankensteins 16
  2. Knee Tucks 16
  3. Quad Flex 16
  4. Gentleman’s Squat 16
  5. Pyramid Calf Stretch 16



  • Field work

Training Exercises:

  • 40 LBS Weight Ball Slams
  • 40 LBS Weight Ball Squats
  • 40 LBS Weight Ball Toss
  • 10 Merkins
  • 5 Burpees
  • 10 Squats
  • 5 Jump Squats
  • Shuttle Runs


  • While being lined up, person 1 starts things off by throwing the ball for distance. Once landed, the group ran to the ball, did 10 merkins and ran back to the starting point and did 5 burpees. While the group ran, person 1 does ball slams till the 6 is in. We did this until everyone had a rep with the ball slams. Once we completed that cycle, we did the same format but switched out the exercises with 10 air squats, 5 jump squats and Weighted Ball Squats.

Notable Moments

  • Special shout out to the returning PAX!
  • Expressed gratitude for the gift of life.