• When: 2019-07-02
  • QIC: Notebook
  • The PAX: Ranger, Fish Wrap, Rock Drop, Quest, Voltron, Forest, 7/11, Bailout, Recall, Baby Heart

Notebook’s 1st Back Blast!!

77 and Hot with no breeze 

Opening prayer, Lord’s Prayer and Pledge of Allegiance.

I have decided to get better myself and start posting back blast, F3 has good reasons for having structure.  I have benefited greatly from F3, so I need to respect the structure.

11 Pax enjoyed a very warm morning workout, it did not take much to break a sweat.

Mosey for COP


Imperial Walkers for Walker X 10 IC


LBAC X 10 IC Forward

LBAC X 10 IC Backwards

Over Head Claps X 15 IC

Cherry Pickers X 20 IC


BBSU X 20  

Mosey to the block pile, then head to the back of the school with the Block, set on basketball court, mosey without block to shelter 

FAT ANGIE is 100 pullups 200 Merkins 300 Squats

PAX performed Husky ANGIE, 50 Pullups, 100 Merkins, 200 Squats 

10 sets: 5 pull ups, 10 merkins, 20 squats, take a lap around the swings, rinse and repeat.

Once finished block press in the center of the basketball court until all pax have completed exercise. 

Alaska Basketball game of double dare, each pax took a shot from the state of Alaska with a basketball provided by the YHC, if made the number of reps for a block exercise was reduced by half, if missed (some worse than others, Quest) the reps were doubled.

I believe only two made the shot from Alaska.

Return blocks to the pile, and mosey to the flag 

One 8 count Man Maker was attempted to complete the workout.

Lots of prayer requests

Arena will meet at 6AM on July 4.