The BackBlast:

Intro:

So I’m a week late getting a backblast up.  It’s OK; At least it got done…

Warm-o-Rama:

The Thang:

The 4 of us took to the trail out at Boling Park for some distance and PT.  The goal was to make it to the rocks before we had to turn around.  We didn’t accomplish that, but we did get the PT in.

At the 15min mark of the ruck:

15 Kodiak-count ruck squats
15 Kodiak-count overhead ruck raises
15 Kodiak-count ruck curls

At the 30min mark of the ruck:

15 Kodiak-count ruck lunges
15 Kodiak-count ruck ruck raises
15 Kodiak-count overhead ruck tricep extensions

At the 45min mark of the ruck:

15 Kodiak-count ruck squats
15 Kodiak-count overhead ruck raises
15 Kodiak-count ruck curls

We finished on time with a short lap around the parking area at the ball field to burn up the remaining time.

COT:

Naked Man Moleskin: