The BackBlast:

07:00 – 5 core principles and disclaimers were shared.

Mozy from the Gazebo to the Basketball court with several modifiers in between (ie. NUR, high knees…etc)

E.M.O.M. |  A.M.R.A.P. | Let’s go!!!

Station 1:

Round 1: Hill Billy Walker

Round 2: Imperial Walker

Round 3: Toy Soldiers

Station 2:

Jump Rope

Station 3:

Round 1: Alternating Lunges

Round 2: Reverse Lunges

Round 3: Curtsy Lunges

Station 4:

Slam Ball

Station 5:

Round 1: Freddy Mercury

Round 2: Heels to Heaven

Round 3: Flutter Kicks

Station 6:

Bicep Curls

Station 7:

Round 1: Side Straddle Hops

Round 2: Burpees

Round 3: High Knees

Station 8:

Kettle Snatch and Press

Station 9:

Run to the Fence and Back

Station 10:

Round 1: Al Gore

Round 2: Squat Jump

Round 3: Monkey Humper

Station 11:

V-Up with Medicine Ball

Station 12:

Round 1: Crunchy Frog

Round 2: Big Boys

Round 3: LBC

Station 13:

Run to the fence and back

Station 14:

Side pass, squat

Station 15:

Side pass, squat

Station 16:

Round 1: Rope outside circles

Round 2: Rope inside circles

Round 3: Single arm slams

Station 17:

Metronome

Station 18:

Perfect Merkins

SUICIDES!

REPEAT 3 TOTAL ROUNDS

Ended at 08:00 after lots of mumble chatter and plenty of complaining from Air Wolf regarding my selection of music. I think he prefers The Backstreet Boys.

Summary: Had a great time! Sweat our a** off! Got bits by loads of skeeters…

COT:

Announcements:

• WildPax: November 17^th-19^th
• ^Three cheers to Pincher
• Salvation Army X-Mas Party (no date yet)
• Ragnar (couldn’t hear the date on my recording)

 

Praises: Praises to an FNG | Bruin! Praises to the Q. Praises to Kotter. Shoutout to Lazy Karl.

Prayer Requests:

• Prayers for Lancelot
• Prayers for Alex
• Prayers for all our PAX who have “fallen off” and need some encouragement to get back on the horse

Regards