3,000m Shuttle

AO: Wreck Center

When: 05/05/2021


Number of Pax: 5

Pax Names: CowboyMouth, Cutter, Kodak, Lead Pipe,

Number of FNGS: 0

FNG Names:

QIC: Kodak

The BackBlast:

Pax : Listed above, plus Pebbles!

Conditions : Five Pax met while the sun was rising on this awesome AO.YHC (your humble correspondent) does not get to visit this site very often, so was pretty excited to see some guys he doesn’t see very often. Was greeted by the cheerful LeadPipe who always brightens the day and inspires me when he’s working through a beatdown. One other note – I doubled-down this day as I am the Site Q for the preceding DonutShop AO, it was my responsibility (and honor) to participate in that workout, so I was a little gassed and tried to throw everything I had left at these men. This is what it looked like:

WU :

  • Motivators (5)
  • Imperial Walkers
  • Motivators (5)
  • Mtn Man Poopers
  • Mosey for 1 lap + some mumble chatter


Thang : “The Craig Ross” aka 3,000m Shuttle

Partner workout w/ each doing the whole workout. One runs while the other does reps / plank while ‘resting’.


  • 4×400 (Switch at ea 400m shuttle; 10 merkins+plank while waiting for partner)
  • 3×300 (Switch at ea 300m shuttle; 20 mtn climbers+plank …)
  • 2×200 (Switch at ea 200m shuttle; 30 squats+plank …)
  • 1×100 (Switch after P1 completes 100m sprint; 40 burpees to completion)


COT : Count/Name-o-Rama


  • Rossy is organizing Firepit Friday, coming up mid-month, check Slack
  • Cutter’s upcoming Phoeniz Challenge is near fully-developed and some awesome ideas shared

Closing : Across the street at TheForge AO, six wrapped up their discussion on “VISION”, so YHC closed with his best understanding of “VISION” and what that has to do with this leadership group. First of all, it’s important to know and understand the Mission : Plant, Grow, Serve small workout groups for men; (purpose?) For the invigoration of Male Community Leadership. It starts with the workout and we’ve got guys 15-57 yrs old working their guts out and that builds inspiration and encouragement, builds bonds and relationships and once a guy is addressing his health+relationships can look beyond himself and look to serve within his Community … that’s the 3rd F. So, if we all share that Vision, then guys within the group can take the initiative and promote ideas that accelerate the group as a whole along the lines of our Mission.

Rossy’s Firepit idea is a great example of getting men and their M’s (Most important relationship) together, whether that’s their wife, girlfriend or other. Cutter’s Phoenix Challenge is another great idea that’ll move the group forward … a multi-week challenge that’ll promote 1st2nd3rd Fs and build the group stronger as a whole … and he’s the 1stF Q, so why not begin w/ a baseline fitness test?!? I mean – this is exactly what the group needs is men w/ ideas and taking the responsibility to see it through. Leadership. /Kodak Out!!

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