AO: Black Ops

When: 03/24/2020


Number of Pax: 3

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

Number of FNGS: 0

FNG Names:

QIC: Rug Burn

The BackBlast:

Intro:  It was a quiet, rain less, morning at “The Gold Mine”…Pie Bar and Ice-T came prepared to experience some pain!


Warm-o-Rama:  Full lap around the playground (.40 miles).  Side Straddle Hops, Weed Picker, Copperheaded Merkin and CH Squats, Michael Phelps, Sun God


The Thang:

***Sets of 20 / 15 / 10 / 5***

“Base” was on top of the hill under the pavilion and the cat box is below the hill in the playground.  We all had individual cones (different colors for each PAX) to ensure we kept social distancing and used the same station each time.
Set 1:

Base – Punch push-ups  20/15/10/5

Cat Box – Pulls ups  20/15/10/5

Set 2:

Base – Military push-ups

Cat Box – Bench Dips

Set 3:

Base – Bonnie Blair’s (Double Count)

Cat Box – Single leg lunges on Bench (each leg)…20/10/5/5…initial count was too ambitious

Set 4:
Base – Rosalita’s

Cat Box – Hanging Crunches

Set 5: (modified)

Base – Crunchy Frog

Cat Box – Decline Merkins


Prayers for Ice-T’s sister’s father in law (his health is improving!)

Naked Man Moleskin:

The mini-hill that we ran down in between sets became more of a challenge than expected half way through the BD.   Lighting at the Gold Mine is a challenge but we will find a solution and it will get better with the changing of the season.  Pandora had a commercial regarding how much “we all love Ice-T”…I thought that was fitting.  There are many aspects of the site we have yet to explore and look forward to future BD’s to uncover what other pain the site can produce.

I appreciated the notes from the rest of the Shield Lock that were not able to make it this morning.  These are strange times for all and I completely understand.  We will all be back out there soon enough!



Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

F3 Cherokee