AO: Donut Shop

When: 09/28/2022


Number of Pax: 6

Pax Names: Alliance, Bergundy, Fogger, Kipling, Little Finger, McFeely,

Number of FNGS: 0

FNG Names:

QIC: Kipling

The BackBlast:

Warm Up

Motivators, Daisy Pickers, Imperial Walkers, Arm Circle/Seal Claps/ Overhead Claps. Jog .5 mile loop.

The Work Out

Group sets up at edge of parking lot with blocks.  4 rounds of exercises:

  1. Bear crawl to first pole and back
  2. Rifle carry to second pole and back
  3. Sprint to far edge and back
  4. Jog half mile loop

After each round, do a blockee.  First set is one blockee, seond is 2, third is 3.  Pax continued until lead group had completed 3 full rounds.


Partner 1 flutter kicks while P2 lunge walks to first pole and back (do two rounds of this)

Partner 1 does leg raises while P2 broad jumpts to first pole and back

American Hammers in cadence

Push up Circle

Closing Out

Count, names, announcements

FYI: Puck is taking over the Donut Shop next week!  It’s a testament to his consistent investment in camaraderie, positivity, and tough workouts.  Kipling is taking over SiteQ duties at the Combine.


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