AO: Other

When: 03/31/2020


Number of Pax: 5

Pax Names: Fleetwood, Ice T, Pie Bar, Rug Burn,

Number of FNGS: 0

FNG Names:

QIC: Rembrandt

The BackBlast:

Intro: We have such great access to sand it’d be a shame not to throw some in a bucket and workout with it.


Warm-o-Rama: Super-short Mosey to volleyball courts. SSH, Weed Pickers, Imperial Walkers (stupid), Sun Gods, Michale Phelps, and wrist shakers.


The Thang: Each PAX fills a bucket with sand to a designated line. Each bucket weighed about 35-40 pounds.

Circuit 1, 3 times.

Walk the length of the pavilion front carrying the bucket then execute 20 squats (TL 240). Front carry the bucket back to start and execute 1 of 4 different exercises. 20 Merkins (TL 60), 20 Curls (TL 60), 20 Leg Raises (TL 60), 20 Overhead Presses (TL 60).

Circuit 2, 3 times

Each PAX selected a bench in the Cat box and took a seat with the bucket between their feet. Curl the bucket to chest then stand 10 times. Walking bucket thrust over to pull-up bar, run rope over the bar then execute 10 tricep extensions.   Using the rope carry the bucket back to bench. Rinse and repeat.

Final push.

Farmer carry bucket in left hand for 20 yards, plank for :30.

Farmer carry bucket in right hand for 20 yards, 25 LBCs.

Farmer carry bucket in left hand for 20 yards, 25 Flutter Kicks .

Farmer carry bucket in right hand for 20 yards, 25 Box Cutters.

We then returned the sand to it’s original place. Don’t want to piss off the neighborhood anymore. AKA my wife.




COT: Prayed for continued strength during this crazy time for our families, friends, and neighbors. Also for Ice T’s fellow church members.


Naked Man Moleskin: During the initial mosey PB was expecting a longer run. Not on my Q! Not a single burpee was belched either. We discussed some Bridgemill Nextdoor activity where someone’s M (no names) called out the fact that “grown men can be seen working out” in the neighborhood during the lockdown. We drop some names of specific F3 brothers that we missed from the larger workouts.


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