The BackBlast:

Intro:

40F, breezy and glorious.

EC ruck crew shows up at 7am to quite a crowd! 14 Strong including 3 FNGs*. PAX is cramming for the January EH Challenge for sure…

Welcomes welcomed, mission missionalized, disclaimer disclaimed and away we mosey! **

Warm-o-Rama:

Up on top of capri hill.

• SSH x15 IC
• String Rippers x10 IC
• Imperial Squat Walkers x10 IC
• Merkins x10 IC
• Bat Wings
  • 15 x Forward Arm Circles, hold
  • 11 x Backwards Arm Circles, hold
  • 15 x seal claps, Hold
  • 20 x overhead claps, HOLD
  • 10 x Forward Arm Circles, recover ***

The Thang:

Mosey down to the river.

• Burpee Broad jump with a twist. Increase Merkins each broad jump****
• Dora 1,2,3 with a twist (running back up the hill). Partner up. Team owes 100 Merkins, 200 LBCs, 300 Squats. 1 Partner runs up the hill while the other pays down their debt. This proved quite difficult gassing YHC and many others*****. However, one team stood above the rest… TClaps! Bunson and Chic Flick
• Mosey to the roundabout
• Deconstructed Burpee / Butkas
  • Deconstructed Burpee x10
    • 10x Squats
    • 10x Leg Thrusts
    • 10x Merkins
    • 10x Groiners
  • 60 second Butkas (rapid curb stepups)
  • Deconstructed Burpee x9
  • 30 second Butkas
  • Deconstructed Burpee x8
  • 30 second Butkas
  • Deconstructed Burpee x7
  • 30 second Butkas
  • Deconstructed Burpee x6
  • 30 second Butkas
  • Deconstructed Burpee x5
  • 30 second Butkas
  • Deconstructed Burpee x4
  • 30 second Butkas
  • Deconstructed Burpee x3
  • 30 second Butkas
  • Deconstructed Burpee x2
  • 30 second Butkas
  • Deconstructed Burpee x1
  • 30 second Butkas

1MoM:

• American Hammers x35 IC  !DON’T TEST ME!

For those counting that’s…

250 Squats

~200 Merkins

100 LBCs

55 Leg thrusts

55 Groiners

35 AHs

~10 Burpees

1 Batwing

Not bad for a Saturday Morning

COT:

Large circle, 3 FNG namings and announcements

• February Challenge Just dropped!
• Monday Murph! Troutman Park this next Monday!
• Watch for geese!
• Coffeeteria

Welcome again FNGs! We’re better because you are here and hopefully you’re better because we are here.

Prayers for Nina, MBP and Flo!

Naked Man Moleskin:

*  YHC must of been winded from the ruck because he didn’t even recogize Chic Flic

** Q can make sure everyone ready if he wants to Short Circuit!

*** PAX was having so much fun YHC through in an extra set

**** Better on paper

***** The drive started to show here. TClaps for the PAX for pulling together and grinding out the reps