AO: Hard Knocks University Bootcamp - Wednesday

When: 02/16/2023


Number of Pax: 11

Pax Names: Breadcrumbs, Brutus, Callahan, Chilipepper, Coconuts, Manning, Mrs. Doubtfire, Sir Wallace, Sonic Boom, Stagecoach, Usher,

Number of FNGS: 0

FNG Names:

QIC: Sir Wallace

The BackBlast:


400 meter lap with balls to the wall pit stop then wallsits followed by walking lunges. Circled up for in cadence burpee breakdown, SSH, strawberry pickers, American hammers, plyo merkins, arm circles

the Thang:

Do 88 X-Factors** on the start line, Bear Crawl to the far sideline (100 yards) then Crawl Bear back to the sideline

**X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep.

Alternate each round with 88 shoulder taps, then walking lunges instead of bear crawl then backwards lunges returning to start line.

Rinse and repeat until time is up.


– See Brutus about being a part of visible mens academy

– praises to Stagecoach’s sister as she continues her battle and is hopeful for new cancer treatment option

– prayers for those suffering with depression and the loss of enthusiasm for success

Today’s Message:

Isaiah 40:31 “But those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”




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