Lieutenant Dan Day

AO: Donut Shop

When: 01/26/2022


Number of Pax: 5

Pax Names: Fogger, HoJo, Kipling, Kodak, McFeely,

Number of FNGS: 0

FNG Names:

QIC: Kipling

The BackBlast:

Warm Up

  1. Motivators from 5
  2. Abe Wigodas / Seal Claps / Overhead Claps
  3. Motivators from 4
  4. Windmills
  5. Daisy Pickers

The Workout

Mosey to a nearby parking garage and set up at the bottom of a ramp of about 25 yards in length.   Teams of 3 Pax complete 3 10 minute rounds.  In each round, pax are on a rotation between the bottom of the ramp and top of the ramp, with set travel style in between.  Team of 3 constantly rotates for the 10 minutes.

Round 1: Bottom = squats, Top = kettlebell swings, Traveler = double coupon carry

Round 2: Bottom = LBCs, Top = curls, Traveler = rifle carry

Round 3: Bottom =  Bobby Hurleys, Top = overhead presses, Traveler = bear crawl


Cool Down

  1. Flutter kicks
  2. Box cutters



COT: Taking from Mammon section of QSource.  Be mindful of work’s ability to overtake your other relationships.  We all know it’s less important than our spouse and family, yet we all struggle to put them first.

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