AO: Dixieland - Monday

When: 05/03/2021


Number of Pax: 8

Pax Names: AirWolf, Cavallino, Goob, Manziel, Mighty Mouse, Posh, Pudge,

Number of FNGS: 0

FNG Names:

QIC: CrabCakes

The BackBlast:

73 degrees felt like 75. Humid with little to no wind


At 0515 the 5 core principles were reviewed and the Pax headed off on a two lap mosey around the parking lot.  Mosey included high knees, butt kickers, nur, carioca to both sides

The PAX then circled up for:

SSH’s IC interrupted by a gas bubble

Strawberry Pickers IC interrupted by another air bubble…..this led to a request for Posh to help teach YHC to count cadence

Michael Phelps OYO

Agitators OYO

Forward/Reverse Arm Circles


AMRAP  #1 18 minutes

Merkins 25

Squats 25

American Hammers 25

Step Ups 25

Run a lap a new repeat

All Pax completed 4 rounds some overachievers completed up to 6


AMRAP #2 19 minutes
Carolina Drydocks 30

Flutter kicks 30

Overhead Claps or Tricep Dips 30

Monkey Humpers 30

Run a lap  and repeat

Again, all PAX completed at least 4 rounds some completed more.


GrowRuck May 14-16


The ability to workout this morning


CrabCakes MIL Charlene and her health issues.

Goob’s FIL and his struggle with Dementia


Thank to those who came out this morning…..

Make it a great day,







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