Legacy Backblast Archive

12 PAX rolled into the AO eager to put in some work on a perfect 50 degree morning. QIC had been awaiting the best weather for the tried and true Burpee PT Test. DISCLAIMER PRAYER Warm-up Mosey around the track to warm-up the legs. Stopping for some TTT, LB...

8 PAX arrived ready to work. Awesome morning for some outside activity in February! DISCLAIMER PRAYER COP Warm up was quick. 20 x SSH IC Slow Abe Vigoda x 10 IC 10 Burpees OYO Mosey to the track. THE THANG PAX have not participated in the Kilo 5k in a

11 Pax showed up to The Hill on a cool morning. This distance running thing is taking a toll, so I called an audible toward the end of the work out. DISCLAIMER COP Ponzi lap (I believe that’s what it’s called.) THE THANG 10 x 100 meters Gassers (sideline to

17 energized PAX arrived on a pleasant morning for late February (low 30s). The last Q that QIC led did not work out as planned, so tried to keep this one simple. DISCLAIMER PRAYER COP Motivator – 7 IC TTT – 10 (IC) Merkins – 10 IC WMH- 10 Count each leg

13 PAX post on a crisp, 32º morning. DISCLAIMER PRAYER COP Through The Tunnel – 15 IC Willie Mays Hayes – 15 IC THE THANG Count off by 3s and group up. Leader named for each group, responsible to assign counting/cadence responsibilities, and ensure completi...

it’s not raining. 7 PAX DISCLAIMER PRAYER COP Motivators (8), LBAC forward and revers (15), Michael Phelps, Hillbilly Walkers (15), Through the Tunnel (10), Alabama Ass Kickers (15), Merkins (10) Side Straddle Hops (30), Dynamic Stretching THE THANG AMRAP I...

12 pax started Monday off right with some hard interval work at The Hill. Weather – mid-40s, dry, clear DISCLAIMER PRAYER COP Ponzi Lap THE THANG 39 minute interval run, always pick up the six on the mosey 20s sprint, 20s mosey x 4 40s sprint, 40s mosey x 3

3 PAX Got Wet

20 PAX gathered at the amphitheater on a drizzly 48-degree morning to work on their “A Game” – ABS and ARMS. YHC had originally planned to do something else that would have involved a little more running, but I recently strained my right calf following Laun...

11 PAX posted on a misty warm morning. They were greeted by Wilbur’s little friend who had so much fun with a small group two weeks ago he wanted to meet more of the guys. DISCLAIMER PRAYER COP SSH x 10 IC, TTT x 9 IC (cause Trolley can’t count

8 PAX showed up for crisp 29 degrees for deeper view of Exicon. DISCLAIMER PRAYER COP Matt Biondi, Jumping Jack Burpee Flash, Mucho Chesto, Manatee, and Mosey to band wall. THE THANG Had two, ninety second rounds of eight exercises Round 1 Sledge Hammer Blo...

9 PAX came out for Two-a-Days but turned into Don’t bust another sandbag! DISCLAIMER PRAYER COP SSH, TTT, LBAC FWD and BKWD, and several types of leg stretches THE THANG 10 high knees with football roll to right or left and then sprint to your sandbag/block...

6 PAX stepped off at 0458, even Whoopi, for a pre bootcamp ruck. 23 PAX reported to Iron Horse for a bootcamp beatdown. It was a crisp 30 degrees but things heated up quickly. DISCLAIMER PRAYER COP Slaughter Starter Imperial Walkers in cadence-ish. Mumble c...

14 men made it out for a workout in refreshing 28 degree weather. Who needs lights when the full moon is there to light the way. DISCLAIMER PRAYER COP Motivators from 10 … or 3 for those without an alarm clock. Followed by 40 push-ups to demonstrate that th...

Either the cool weather or the holiday kept much of the F3NETN pax fartsacking and snuggling close to ______. BUT, 12 braved the clear 30 degrees, remembering that we warm up real quick! DISCLAIMER PRAYER COP YHC gave a pop quiz for warmup – Plank until som...

WEATHER – 34 degrees DISCLAIMER PRAYER COP Up stradle hops – IC – 15 each leg Bobby Hurley – OYO – 10 Double Dribble Burpees – OYO – 10 (A burpee with 2 ‘merkins instead of just one. At this point the PAX figured out it was a basket ball

A little cool and wet—of course. THE THANG Ponzi Lap (of course Ponzi was there on time, so it’s not quite as funny) Dynamic Warm-up High knees Butt kicks Carioca Man skips Yasso 800m Repeats (3x) Run 800 meters at a fast pace, 200 meter recovery Mosey to S...

18 Pax came out in the rain and mud on a mild 50 degree morning. DISCLAIMER COP SSH IC x20 TTT IC x20 10 Burpees OYO THE THANG Mosey over to the field. We counted off 1’s and 2’s. 1’s started on one end and 2’s on the other. Cones