AO: Disco Trail

When: 04/09/2021


Number of Pax: 9

Pax Names: Chestnut, Farva, Grease Monkey, Never Happened, Paw Patrol (2.0), Realtree, Speed Square, Truth Hurts,

Number of FNGS: 0

FNG Names:


The BackBlast:

Workout Focus:

Ruck w/ Light PT & Fast Ruck Parking Lot Intervals

5:30a  NJ   LEO 

  • Listen to Body & Modify
  • No FNGs

*Ruck Optional Warmup in cadence:

  1. Side-to-Side (4-pt: 12-3-6-9)
  2. Pushups
  3. Shoulder Rotations
  4. Sumo Squats (Down)
  5. Neck Side-to-Side (4-pt: 12-3-6-9)

Rucked to Bethel Church Back Parking Lot

* Rucks OFF and using a weight

10 Reps each of

  1. Curls Two-Handed Straight
  2. Curls Two-Handed Hammer
  3. Upright Rows
  4. Bended Rows Lt / Rt

* Rucks ON

Fast Ruck/Walking Intervals from one end of the parking lot to the other end.

Once the Pax regathered, we returned to the starting end. Repeated this 1 time.

Rucked back to the Flag and arrived at 6:17a. I owe the Pax 2 Burpees.


  • Count-Aroma: 8 HIMs and one 2.0
  • Name-Aroma w/ Video
  • Prayer Request & Praises
  • Prayer:

Sissy Bar’s wife, Treva and Fire Ant, and their families, friends, and others involved their lives’, including medical staff.

Cock-a-Rock as interim manager at Wheeler Exterminating during Fire Ant’s leave of absence.

  • Announcements:

Qs for Saturday:

Phoenix at Knight School

Grease Monkey at Double Play

Sincerely and Respectfully

LEO – Nelson Johnson


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