AO: Bee Hive - Thursday

When: 10/13/2022


Number of Pax: 3

Pax Names: Nomad, Ratchet, SnapShot,

Number of FNGS: 0

FNG Names:


The BackBlast:

5 Principles and Disclaimer

Warm up: Good mornings, Abe Vigoda, Willy MH, Copperhead squats, LBAC’s, Flapjacks, Seal Claps, chinooks, Ray Lewis, 5 full body merkins, SSH

Entire workout was on the fly…moderate pace modes of transportation (lunges, flying nuns, bear crawls, lieutenant dans, NUR, mosey) with randomized stops for movements (ie. Peter Pokers, merkins, squats, mountainclimbers, no surrenders, curb hops, curbkins, step ups, balboas, etc). At each corner of the building, a card was pulled from the stack and 13 reps of the exercises listed were performed.

Ended with Mary: Nolan Ryans, flutter kicks in cadence, 30degree hold

COT: Prayer requests — Snapshot’s in-laws, Ratchet’s wife for entrepreneurial direction/clarity, Nomad travels and family.


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