AO: LC105

When: 02/09/2021


Number of Pax: 10

Pax Names: Chestnut, Cock a Roach, FireAnt, Flux, Marshall, Mayhem, Permit, Shortstop, Speed Square, Sprint,

Number of FNGS: 0

FNG Names:

QIC: Flux

The BackBlast:

10 HIM’s came out to LC105 to put in a couple of rounds on the circuit board. The warmup was started with some stretches and side straddle hops (15). After the little warm-up, we moseyed over to the grass area where we had 14 stations set up. We went for two rounds at 1 minute each station, and 15 second rest in between. Between rounds we went for short jog around the outside of the farmer’s market. There was no time left for cool down. We conducted count-a-Rama and Name-a-Rama. Prayer requests were made for our sissy bar’s wife, sprint’s wife, mayhem’s wife, Betsy Jones, and Bob Dawson. Announcements for Bidet’s VQ tomorrow, the grow ruck event in SC and information session about it on the 18th in Greenville, new AO next week at NL Fire Dept and new AO in La Grange coming next month.


2 rounds; 1 minute workout, 15 second rest

  • Plank raises
  • Ab Roller
  • Murkin
  • Al Gore
  • Tricep extension – 20 lb kettlebell
  • Flutter kicks
  • Decline Murkin
  • Battle Rope
  • Squats
  • Chest presses w/ legs raised – 53 lb kettlebell
  • Mountain climbers
  • Step Ups
  • Curls for the girls – 44 lb kettlebell
  • American Hammers

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