AO: The Silverbacks

When: 06/17/2021


Number of Pax: 6

Pax Names: Jockey, LEO, Never Happened, Sprint, Strings (2.0), Waterboy,

Number of FNGS: 0

FNG Names:


The BackBlast:

AO: Barnett  

Workout: Boot Camp

Title: Grounds for Defense  


* Will be on the ground

* Bring towel, change of shirt & pants


5:30a  NJ   LEO  

  • Listen to Body & Modify
  • No FNGs



  1. Waist Side to Side
  2. Neck Side to Side
  3. Pushups w/ Kickouts Lt/Rt
  4. Table w/ Kickouts Lt/Rt


Moseyed to the Softball Field were we

“Got Comfortable being Uncomfortable” in the WET Grass  


  1. Bridge Raises w/ Leg Extended Static HOLD Lt/Rt

(Ea. PAX Count to 20)

  1. Speed Skaters (Not IC)


Then the “Wet” GROUND WORK for Defense began


  • Break Fall BACKWARDS
  • Break Fall Lt & Rt
  • Defensive Kicks from the Ground (1-2 min)

     -Keep Feet off the Ground

     -Hands Up Protecting Head

     -Rotate 360 deg using elbows

  • Shrimp Back
  • Stand and Base Lt & Rt

(Similar to Turkish Getup)


Put All Together

  • Break Fall Back
  • Defensive Kicks
  • Shrimp Back
  • Stand & Base Lt & Rt


Jog to Picnic Shelter

  • Derkin Planks on Picnic Table


     -Ea. PAX count to 20.

-Then by Even no.

-Then by ODD no.   

  • Triceps Dips (IC)
  • Picnic Table Pullups


Moseyed back to the “Wet” GROUND WORK for Defense


  • Shoulder Rolls into a Breakfall Lt & Rt


Put All Together

  • Break Fall Back
  • Defensive Kicks
  • Shrimp Back
  • Stand & Base Lt & Rt.

Ready to Defend Self


6:15a    COT

  • Count & Name-Aroma

Never Happened, Sprint, Jockey, Strings 2.0, Water Boy,

LEO on Q.

  • Prayer Request & Praises

Praise: for Strings’ Godmother

Requests: Jockey’s Aunt and friend Debbie Stroud; Fire Ant; Sissy Bar’s M (Treva)

  • Announcements:

PAX lunch: Hawk’s Next

CSAUP: this Saturday 19th, Bill Faye Park  

Makeup CSAUP: Sunday 27th, LCC per Sprint


Thanks to Runt for the opportunity to Q.

Submitted Respectfully, LEO

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