The BackBlast:

Intro:

Time for some good old fashion pearls on a string (insert joke here)

Warm-o-Rama:

11 SSH’s; 10 Imperial Walkers; Sun Gods and Michael Phelps OYO; 5 copperhead merkins

The Thang:

Perform work at 4 stations located at different areas of AO. Complete as many full circuits of the station work as possible

Station 1 – The volleyball courts, a/k/a “The Beach.” At beach volleyball courts, bear crawl from one end to other through sand. Perform 10 merkins. Crawl Bear back. Perform 10 merkins. Do this twice. This was brutal. Bear crawling is hard. Bear crawling through sand is harder – especially backward.

Run to Station 2 – the basketball courts, a/k/a “The Black Hole.” Perform two rounds of burpicides performing 3 burpees at each line. 24 total burpees.

Run to Station 3 – parking lot area between pool and playground a/k/a “The Blacktop.” Perform gorilla complex with sandbags: 8 curls for girls, 8 high pulls, 8 shoulder press, 8 tri extensions, 8 merkins, run 100 yards to top of incline and back. Do this 3 times.

Run to Station 4 – playground a/k/a “The Catbox.” Perform two ladder circuits of: 10 pull-ups, 20 merkins, and 30 BBS’s.

PAX were encouraged to perform circuits at own pace to maximize social distancing.

YHC and Rug Burn wound up together and completed 1.5 circuits, ending with burpicides in the Black Hole. Once Fleetwood and Ice T caught up, YHC led PAX back to Cat Box. With 5 minutes left, PAX held plank to Moby’s “Flower” and performed a merkin every time song says “down.” This severely sucked.

COT:

Ice T was the “sixth” man and talked of F3 helping him to realize that he needs the help of others and that it is okay to ask. PAX discussed current economic climate. Prayers to Sky Q for healing, wisdom, knowledge, protection.

Naked Man Moleskin:

YHC loves the energy of big number workouts but has also been greatly enjoying getting to know the regulars of The Goldmine. This shield lock has been awesome, and the workouts seemingly get harder each time.