AO: Dixieland - Monday

When: 09/14/2020


Number of Pax: 8

Pax Names: Brutus, Cavallino, Goob, Lobstah, Manziel, Ripken, Trump,

Number of FNGS: 0

FNG Names:

QIC: Posh

The BackBlast:

This workout was shamelessly borrowed from one called “Minutes” from F3 The Fort.

We did one exercise for one minute followed by a ten second rest. Then another exercise for one minute, followed by a quick rest. Repeat until the 45 minutes are up and you can get through almost 40 exercises.

One advantage with this workout was I didn’t have to use my poor skills at counting in cadence. One disadvantage with this workout was, well … we stayed in a small circle and most of the PAX seemed to have eaten something funny last night.

The exercises:

  • Side straddle hops
  • High knees
  • Butt kickers
  • Strawberry pickers
  • LBCs
  • Leg raises
  • Plank
  • Lunges
  • Carolina Dry Docks
  • Speed Skaters
  • Knee pulldown
  • American hammers
  • Monkey humpers
  • Shoulder taps
  • Straight punch
  • Mountain climbers
  • Bobby Hurley
  • Long swim
  • Plank jacks
  • Bob and weave
  • We did a round of Mary at this point
  • Squats
  • Rock push
  • Rope skip
  • Big boy situps
  • Jungle buy squats
  • Front kicks
  • Crunchy frogs
  • Tantrums
  • Burpees
  • Surfees
  • Get ups


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