AO: Row the Boat

When: 01/28/2021


Number of Pax: 16

Pax Names: 6-Shooter (2.0), Chestnut, FireAnt, Forrest, Goggles, Lt. Dan, My Pleasure, Oxy, Short Circuit, Shortstop, SOL, Speed Square, Sprint, V-Bucks (2.0), Waterboy, Wildcat,

Number of FNGS: 0

FNG Names:

QIC: Short Circuit

The BackBlast:

It was a snowy morning here in lovely Kinston and the wind was going strong.  That wasn’t going to stop these men from celebrating Short Circuit’s VQ/Birthday celebration.

We began with some classic F3 warm ups:

Side Straddle Hops x10 IC

Good Mornings x10 IC

Arm Burners

Forward (x10)

Backwards (x10)

Seal Claps (x10)


I’m sure that all pax would agree their arms were burning after this one, Short Circuits three count was nice and slow.

We took off on our 3/4 mile loop and wound up back near the steps near the baseball field.

It was here we started our interval training

Exercises with 25 seconds of work followed by 5 seconds of rest for 40 rounds changing the exercises each time, totaling 20 minutes.

Exercises included: Merkins, Snow Angles, Row The Boats, Tricep Dips, Step Ups, Imperial Walkers, High Knees, Side Straddle Hops, etc.

Once that was done the pax moseyed over to the circle for some cool down, though we were all cold.

Finished the workout with some burpees and sprints



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