The BackBlast:

AO:

hurt_locker

Pax Names:

Bloodhound, Scully, Earhart, Aquaman, Yogi, Dori, Rest Stop, MSG, Carmen SanDiego

Number of Pax:

9

FNG Names:

Number of FNGs:

0

Intro:

Even with no shows Alcoa and Babyface, this one was going to be a steamer. YHC dropped in a little early for scouting, hadn’t planned on the rain and with recent construction it looked like the mud was flowing everywhere. Not feeling like having that all in my business. Change to plans.

YHC was excited to introduce the pax to a few Big Sexy’s sandwiched by a Spicy MacDeuce.

YHC is always on the hunt for a new workout. The guys are Caterico never disappoint. These are a few exercises stolen from them.

Warm-o-Rama:

YHC was pumped to see Aquaman back in the gloom after a break with Aquababy! Congrats again brother.

A little mosey and back to the Statue of the Homeless Veteran.
Weed Pickers
Arm Circles
No more time for stretching. Lets get the heart rate up..

Chumbaburpee: Terrible song, more terrible workout, I don't think anyone finished 100% percent
– Listen To chumbawamba – tubthumping. Side Straddle Hop the whole time and when you hear"i get knocked down, do a burpee. Was abourt 37 burpees. The SSH actually got me though.

The Thang:

Big Sexy (15 of each, followed by a lap, all while never looking another man in the eye)
Pickle Pounders
Monkey Humpers
Boss Tweeds (reverse plank/stomach facing up on hands and feet. Thrust hips up and down IC. Dont look at another man!!

Spicy McDeuce (Burpee "runs" added the spice to the Dirty MacDeuce)
Set 1
– Wide arm Merkins
– Prisoner Squats
– Gas Pumps (LBC with legs pushing out to dolly)
Lap – 12 Burpees (4 burpees run half lap, 4 burpees, run to start 4 burpees)

Set 2
– Curb Dry Docks
– Calf Raises (Johnny Drama)
– Chop Sticks
Lap – 12 Burpees (4 burpees run half lap, 4 burpees, run to start 4 burpees)

Set 3
– Dips
– lunges
– Weezy Jefferson (on back legs at 90 degree to 6” back to 90 degree and lift up butt) Movin' on up
Lap – 12 Burpees (4 burpees run half lap, 4 burpees, run to start 4 burpees)

Set 4
– Merkins
– Squats
– Box cutters
Lap – 12 Burpees (4 burpees run half lap, 4 burpees, run to start 4 burpees)

How about some more Big Sexy!
And some Mary Rest Stop, MSG, Earhart, Bloodhound to round it out

COT:

Prayers for Earhart and M as they travel to Mexico on a mission trip. Prayers for Safety and Effectiveness
Prayers for all of our marriages/spouses/significant others.

Naked Man Moleskin:

YHC has had a down couple of weeks after my body shutting down on me after the 12 mile ruck. Feel like I lost lung capacity and dead calves will never recover, but nothing feels better than pushing myself harder out there with you men in the gloom. F3 can be hard on the bodies sometimes, and we all have to remember to listen to the queues and rest when needed. But even on the DL, there is no reason to not come out for the guy next to you and for yourself, even if all you do is watch and join the COT.