AO: Dip City

When: 02/09/2023


Number of Pax: 3

Pax Names: Arts N Crafts, GTL, Sumo,

Number of FNGS: 0

FNG Names:

QIC: Sumo

The BackBlast:

THE SCENE: There was rain. And lots of it. No disappointments here.

F3 WELCOME & DISCLAIMER: “I am not a professional. This is dumb. Nobody in their right mind would show up at 5:30 in the morning to do burpees in a hurricane, but that’s what we are about to do. Do not hurt yourself.”

WARM-O-RAMA: Motivators, down from 6
THA-THANG: Objective: 8 exercises, 100 reps each in 40 minutes

Execution: 1 minute time hacks to (perform two exercises, 10 reps each) rinse and repeat on the minute for 10 minutes. Each round repeated with two new exercises for 10 minute sets.

Ist Round, 10 reps of Burpees and LBCs per minute for 10 minutes.

2nd Round, 10 reps of 4-count Monkey Humpers and American Hammers (2=1) per minute for 10 minutes.

3rd Round, 10 reps of Merkins and Flutter Kicks (4=1) per minute for 10 minutes.

4rth Round, 10 reps of Jump Squats and Mt. Climbers (4=1) per minute for 10 minutes.

3 PAX: Sumo (QIC), Arts & Crafts, GTL

CIRCLE OF TRUST/BOM: Push yourself, and by extension, everyone around you. Push yourself to give everything you have in each of the four workouts, and the men around you will take notice, and push themselves accordingly. Push yourself to catch the man right in front of you, and know that the man behind you is pushing himself to catch you.

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