AO:

When: 01/15/2018

PAX:

Number of Pax: 8

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Homeboy


The BackBlast:

AO:


black_ops

Pax Names:


Quagmire, Chitwood, Harp, Cricket, Red Hat, Homeboy, Goat Milk, and The Mole

Number of Pax:


8

FNG Names:



Number of FNGs:


0

Intro:


No shenanigans at this beatdown, C4 would have definitely approved. In all seriousness, Buffington is going to be awesome. I am excited about this and really looking forward to adding a kettlebell option to our region. Buffington will NOT be a 0.0. This will be a full body beatdown with KB’s worked into every workout. Goat Milk and I will be Co-site Q’ing this new beatdown. It will be one day a week and on Tuesdays. We will launch in February. More details to come.

Warm-o-Rama:


SSH x 10 IC
OH Press x 10 IC
Sun Gods x 10 IC (forward and reverse)
OH Claps x 10 IC
Plank Jacks
Mosey to gravel lot and knock out 5 burpees

The Thang:


Overall Body Conditioning

Run to the top of the hill for 11's. The hill at Buffington is no joke.
11's included Swerkins at the top and BBS at the bottom.

Kettlebell Workout (OYO)

Goblet Squats x 15
KB Swings x 15
KB P/U's x 15
KB rows x 10 (each arm)
*Run a lap after each set, 3 rounds total.

We knocked out LBC's, Dying Cock Roach and Peter Parkers while waiting on 6 and moving to next thang.

KB dead lifts x 15
KB OH press x 15
KB Upright rows x 15
Burpees x 15

COT:


‘- Prayed for Thrasher, Venna, Captain Hook's sister in law, Pelosi and his family and marriages in general.
– Challenged the Pax to HC for the February 2nd Leadership Convergence and challenged each of us to invite ONE FNG or Kotter.

Naked Man Moleskin:


‘- The Mole offended Quagmire with his nasty gas this morning. Quagmire moved to a different place and encouraged the Mole to not follow him.
– Complaints were issued over the first part of the workout for not using the kettlebells. Noted and don't care give a rip.
– We received multiple car honks from traffic this morning on Hwy 20. Cricket said something about being able to squeeze a grapefruit between his ass. With all the car horns, maybe Cricket is more well known than we have ever imagined.
– Great to see Chit this morning. Been missing you brother.
– No one would go to Starbucks with me and Quagmire. Geez what is wrong with us??
– Harp is the KB boss!
– Strong work by Red Hat.
– Really thankful for Goat Milk stepping up to help me lead (I literally mentioned it one day during a COT and he jumped all over it).

Leave a Comment