The BackBlast:

AO:

lions_den

Pax Names:

Pie Bar, Drone, Oliver, Blackhawk, Kennedy, Jack Bauer, Dry Rub, Old 96er, Chops, Hartford, Blistex (in from KC), Gilligan, Odd Job, Lexi, Lucky Charms, Ice T, Speedy Gonzalez, Kobalt

Number of Pax:

18

FNG Names:

Number of FNGs:

0

Intro:

Last night, several PAX were clamoring for a “monster beatdown” so YHC did his best to oblige with a cornucopia of body weight exercises and running.

Warm-o-Rama:

Decently long mosey to lower lot in front of Liberty. Wait for the 6. 15 SSH's, 11 Imperial Walkers (why 11? not sure), 10 Weed Pickers, 5 copperhead merkins (hey, that's what I do), Sun Gods OYO, Michael Phelps OYO

The Thang:

A Vineyard classic:

PAX begins at one corner of parking lot and performs 25 deconstructed Burpees (25 merkins, 25 mountain climbers, 25 jump squats). Sprint to next corner. Repeat. Bear crawl to next corner. Repeat. Backwards run to next corner. Repeat. Crawl bear to starting point. Before releasing the PAX, YHC also assigned six men to call out "Lions Den" at least once during the workout – whenever they pleased. When the PAX heard the call, they had to stop wherever they were and perform 50 flutter kicks.

So on we went. Before PAX got to second corner, "LIONS DEN" Everyone on their 6 for 50 flutter kicks. Right at this point, it began to POUR. Shortly after the first bear crawl portion, "LIONS DEN." 50 more flutter kicks. And on and on the PAX went. YHC openly questioned his own workout while performing the first crawl bear (those are hard – especially on a slight inlcine) – but there was no going back. That was lap 1.

The Sugar Rays who finished Lap 1 early had a surprise waiting – the F3 Deck. Sugar Rays began pulling cards and performing exercises. The PAX joined in as they finished.

On to Lap 2: 50 SSHs at each corner, with the same sprint/bear crawl/backwards run/and crawl bear in between.

After Lap 2, the Sugar Rays planked for the 6. With plenty of time left as the Clydesdales rolled in, it was time for the F3 Deck.

PAX circled up and YHC called on various PAX to pull cards. This went on for approximately 10 minutes. Some of exercises performed: high plank, low plank, hand release merkins; high knees; rosalitas, low slow squats, Bulgarian split squats.

Time for a two column Indian run back to the flag. After we rotated all the way through and swung back for the 6, it was (thankfully) 6:15.

COT:

Announcements regarding upcoming Terrain Race and race in April, The Bakery Bible study, and the launching of the Hobgood AO. Prayers for Ice T's aunt and Oliver's mother who both are experiencing health issues. Closing prayer thanking the Sky Q for fellowship and blessings.

Naked Man Moleskin:

YHC would like to give major props to Drone. At 57 years young, he is not only showing out for every workout, he is crushing it – a living example of how good of shape one can be in their late 50's. He was a true Sugar Ray today – and this was a tough workout. RESPECT!