10 x 400

AO: Donut Shop

When: 06/22/2022


Number of Pax: 8

Pax Names: Beaker, Cutter, Fogger, Giuliani, Kipling, McFeely, RA, Sir Topham,

Number of FNGS: 0

FNG Names:

QIC: Kipling

The BackBlast:

Warm Up

  1. Motivators (from 5)
  2. Windmills
  3. Daisy pickers
  4. Dynamic stretching (running across lot): high knees,butt kickers, shuffle, karaoke

The Thang

Pax start lined up together on one edge of the parking lot.  10 rounds of exercises where group works towards 400 total (50 reps per PAX, give or take).  Between rounds, Pax run ladder across the parking lot.

  1. Chest presses
  2. Curls
  3. Block squats
  4. Kettle swings
  5. Merkins
  6. Alpos
  7. Monkey Humpers
  8. Grave diggers
  9. Flutter kicks
  10. Block jumps
  11. Burpees (100 as a group, instead of 400)


  1. Box cutters
  2. American hammers
  3. Freddy Mercurys


  1. Count
  2. Names
  3. Announcements: Fellowship dinner tonight at Taco Mucho, 7/15 night ruck
  4. COT: a few weeks ago, my wife went away for a long trial and I had the kids solo for 10 days or so.  During the 10 days, it was tempting to start keeping score and being resentful, but I tried to keep my focus on the positive: I get to help my wife accomplish something important to her.  In the end, she won her trial, and it was an accomplishment for the whole family.  My takeaway – for marriage and elsewhere in life – is to always take the chance to see yourself as part of something bigger.  To take pride in the small part you get to play in something bigger than you, be it a marriage, a group workout, etc.

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