Back BlastThe Theater 07.19.18 “Rise and Shine”

QIC: Francis

PAX: Heads Up, Wildebeest, Dimon


YHC arrived at 0525 and saw Wildebeest stretching in the parking lot before hand and some mummblechatter was had as Heads Up and Dimon rolled in hot and then the PAX grabbed bricks and got started.

Sun Gods forward IC x 10

Sun Gods backward IC x 10

SSH IC x 30

Pick up one brick per PAX and mosey to dock.


Aiken Legs

20 Squats,

20 Box Jumps, modify as step ups

20 Lunges (10 each leg),

20 Split Jacks (10 each leg forward).

Repeat 2 times

V Sit – 60 seconds

Eight Count Body Builders IC x 10


Grab bricks

Goblet Squats IC x 15

Split Weighted Lunges IC x 10 each leg

Calf Raises IC x 15

Repeat Circuit twice


Hill Sprints and planks


Sprint up  hill, mosey down x 2


Plank for 6 and then PAX calls different plank position


Sprint up hill, mosey down x 2


Oh your six holding brick with legs straight 30 degrees for 60 seconds.

Repeat exercises but switch to running backwards up the hill.

As it was 0611 the PAX mosied to the upper lot to finish with protractors.

Count Off, NameoRama and BoM as Wildebeest led us out with prayer and encouragement for the rest of our week. Looking forward to seeing the PAX today at Bootlegs!

A quote to think on:

“Difficulties are things that show a person what they are.” – Epictetus

Part of F3 is facing hard workouts head on and moving through them, sometimes modifying and sometimes striving. Always forward. It is an honor to lead members of this PAX

YHC: Francis

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