Backblast 0700 workout on Friday 7/5/2019
COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Sex Panther
QIC: Rump Roast, Sally
AO: Burleson Park
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 20
IST x 15
Mosey around the big loop at Burleson, stopping at each corner for PAX’s choice of squats, merkins, and Mary.
THA THANG:
Mosey to the parking deck and down into the basement, where @Rump Roast had set up a reincarnation of @Icebox’s Christmas Ring of Fire workout.
Ring of Fire:
9 “stations” arranged in a circle, with the following corresponding exercises:
Merkins
Squats with weight vest
Weighted jump rope
Burpees
Shoulder pulses with baby weights
Lunges
Ski Abs
Big Boy Sit-ups
Bobby Hurleys
PAX picked a station to start at and performed that exercise for 1 minute. After a 15-second break PAX rotated to their next station.
After the 9th round was completed, all PAX took a lap up to the ground floor of the parking deck and back down into the hot box.
We repeato’ed this whole routine once.
MARY:
Done in the workout
CIRCLE OF TRUST/BOM:
Done.
MOLESKIN:
This was the 0700 option workout for the day after the Fourth of July. #tclaps to Rump Roast because he also went to the first workout.
During the second round of ROF, PAX suggested each other’s starting point, which was fun.
Mosquitoes are shockingly very bad down in the hot box.
ANNOUNCEMENTS:
1. Top Golf was great. All had a good time. HBD to Sex Panther.
2. Come out to a QSource Group. It will become very worth your effort.
3. Fort Worth workout this Saturday 7/20