When: 11/15/2022


Number of Pax: 5

Pax Names: Blade Runner, Chilipepper, Gold watch, Mugsy, Sir Wallace,

Number of FNGS: 0

FNG Names:

QIC: Blade Runner

The BackBlast:

Broken arm, so no weight-bearing exercise for the past six weeks. That restriction still applies, but the Q-sheet was empty so YHC modified as necessary.  The result:  lots of get-ups … way too many get-ups.

Mosey, high knees, butt kickers, nur, etc.

Warm up

10 get-ups

20 big boys

30 Squats

40 LBCs

50 Moroccan nightclub

11’s — to fill in a gap in the workout, faster guys instructed to burpee for the 6

  1. German long swims, jump squats – mode of transportation jog (includes 11 more get-ups)
  2. Freddy Mercurys, LBCs – mode of transportation jog (includes 22 more get-ups)
  3. Wind sprints and more wind sprints – not actually 11s, done as a Tabata 8×20/10
  4. Muffin Tops with dips, Left / Right – mode of transportation:  roll over.  We’ve done enough get-ups.


Name o Rama


Prayer requests



Dear Lord

We’re grateful for this opportunity to exercise, to challenge ourselves and support each other.

We know that many are not as fortunate as we are.

Help us to appreciate all our blessings: our health, our friendships, our comforts, our families.

Help us to be generous to everyone we meet.

Give us the strength to be diligent in our work and face our challenges with courage and integrity.

In Your name we pray


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