The BackBlast:

Intro:

Extra hour of sleep today as we went back to 0700. Thank the Lord! Beautiful morning with a fiery sunrise. Several 2.0s at the workout today. So great to have men bring their sons yo! Q welcomed Pax and all the FNGs. Disclaimer noted.

Warm-o-Rama:

15 IC: SSH, Windmills, Sun gods

The Thang:

The Vicious Cycle:

On your own, Pax started at Home Base, moseyed to 1st to complete 15 Leg workouts, then moseyed to 2nd to complete 30 Core workouts, then moseyed to 3rd to complete 45 Arm workouts, then moseyed back to Home Base. Consisted of 5 rounds. To complete EACH round, Pax sprinted from Home Base to 1st, then moseyed around to Home Base again. Then sprinted to 2nd & moseyed back to Home. Sprinted to 3rd & then moseyed back to Home. Finally sprinting to every base.

1st Base (15 reps): 

Round 1 – Bonnie Blairs

Round 2 – Squats

Round 3 – Star Jumps

Round 4 – Apolo Ohno

Round 5 – Wojo Squats

2nd Base (30 reps): 

Round 1 – BBSs

Round 2 – LBCs

Rounds 3 – American Hammers

Round 4 – Box Cutters

Round 5 – Dying Cock Roaches

3rd Base (45 reps):

Round 1 – Merkins

Round 2 – Plank Jacks

Round 3 – Crab Taps

Round 4 – Morocaan Night Clubs

Round 5 – Alternating Shoulder Taps

After this freaking exhausting cycle of workouts and runs, Pax moseyed over to the flag for 6MOM.

Superman/Bananas & American Hammers to finish the workout.

COT:

Lifted up Flo for his travels over the next couple weeks & the BMX championship for Excitebike and Tyke.

Naked Man Moleskin:

Thankful no one showed up naked with moleskin on.