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I Got Your Back

33 strong (including Ignition and MASH) for Flash this morning!  This was a last-minute Q for me.  Goodfella was scheduled but had to back out due to a leg injury.  No worries Goodfella — I got your back!  Hope you have a speedy recovery!

The disclaimer was given, and we were off…

Here’s what went down:

Mosey down to towards the shed and circle up for warm up exercises:

Side Straddle Hops x 20

Imperial Walkers x 20

Plank Jacks x 20

Mountain Climbers x 20 (uh, make that 10).  Had to cut that short due to traffic.  Safety first!

Mosey to the traffic circles for 7s

Burpees and Big Boys

Mosey to the large lot for 4 Corners

Exercise at each corner:

Bobby Hurley’s


Bomb Jacks


10 of each and repeat lap twice

Mosey to benches for Dips and Step Ups

30 of each, 20 of each and 10 of each

Mosey to the front of the middle school

Air Press x 20

Donkey Kicks x 10

Jabs x 20

Donkey Kicks x 10

Air Press x 15

Donkey Kicks x 10

Jabs x 15

Donkey Kicks x 10

Jail break back to COT



Before we started, Doughboy learned I was on Q in place of Goodfella and admitted that Bread Bowl purposefully fart sacked because he feared a Goodfella Q.  LOL!  We missed you Bread Bowl!  Either way, it was a perfect, crisp morning and the PAX was energized to get the week kicked off!  A shout out to Chicken Little for continuously pushing himself at the front of the pack and then circling back for the 6.  He certainly logged more miles than anyone today and deserved the Chain of Pain at COT!  It was awesome to see 2 FNGs this morning and kudos to the PAX for giving them solid nicknames.  Welcome Smuggler and Dyno-O-Mite!

As always, it’s an honor to workout with such a great group of men.  Thanks to each one of you.


  • Sign up for the blood drive!
  • An F3 Marathon is being planed for November 14th. Get a team together and run it as a relay. Need volunteers too.
  • Reach out to Bottle Cap if you are interested in participating in “Sober October”.
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