Back-Blast: Man in the mirror 2/8/18

AO: Whine Man’s Hill

When: 0530-0615
Who: Teach (QIC), Mariah, Mogul, Grovetucky, Ball Bearing, Francis, Rash

Preparing the night before to lead is always a little intimidating, I always want to give my best in a way that pushes the PAX, pushes me and leaves everyone feeling tired in a good way without overdoing it.

Continue reading “Back-Blast: Man in the mirror 2/8/18”

02/08/18 Pre-Blast Man in the Mirror


AO: Whine Man’s Hill

When: 0530-0615
Who: ALL PAX and FNGs

Class will be in session. This is you vs you, quiet that little voice inside that tries to keep you in your fart sack. Take the red pill because you know your fellow Pax will be waiting.

QIC: Teach

Back-Blast 11.20.17

F3 workout….Elevation. Elevate your game. We can only lead others as far as we can lead ourselves.

AO: Camp Willis (aka Jone’s Middle School)
When: 0530-0615
PAX: Teach, Grovetucky, Mogul, Bootleg, Diamond, Ah, Bo Schembechler, Rash

QIC: Teach

Warm up – 10 mins
Mosey to track
50 Jumping Jacks
Glute Bridges Marching
Stevie Wonders
One leg toe reaches 3 corners
Drop Lunge
Lateral Squat Low
Seated Arm Swings on six
two inch runs moving forward

Hollow rocks

3 laps
sprint to your partner, when you get to them you jog



american hammers


backward run

hollow rocks



mosey to flag




Back Blast 10.18.17 Flex

AO: The Theater (aka Antrim Park)
WHEN: 0530-0615
TEMP: 44 F
PAX: Bo Schembechler, Mogul, Grovetucky, Diamond, Jumper, Aye, Mariah, Spotlight, Ballbearing, Teach (QIC), Savannah


Disclaimer followed by mosey around the park while we waited for a few stragglers to join the PAX

COP at the Lake Continue reading “Back Blast 10.18.17 Flex”

Back Blast: 09.13.17 “Easy Rider”

Where: The Theater (aka Antrim Park)

The Pax: Crossgrade, 316, Jumper, Bo Schembechler, Maria, Spotlight, Ah, Diamond, Mogul, Grovetucky, Teach

QIC: Teach

What: Whatever moved me today

Mosey around the park and through the woods

Warm up/movement prep with various movements to prepare the core and increase flexibility and stability.

Indian Run to tennis courts

Plyo workout – working on explosiveness and stability

Balls to Wall – 2x for 60 seconds

Indian Run

COP –  ab work

AYG to Shovelflag

YHC: Teach