AO: CoJack

When: 11/12/2021


Number of Pax: 8

Pax Names: Arts N Crafts, Brawny, Chick, Homer, Lemond, Rancid, Waddle,

Number of FNGS: 0

FNG Names:

QIC: Arts & Crafts

The BackBlast:

8 Pax gathered to launch the new Friday CoJack AO 5:30 AM at F3 Chicago.

Theme was line up for our vets.  Welcome downrange Pax Foley from Memphis!


Abe Vagotas

Imperial Walkers

Mountain Climbers

Weed Pickers

Motivators – 11

Thang 1:

7 of Diamonds – 4 corners

7 burpees (4x), 14 merkins (4x), 28 squats (4 times)

Thang 2

Dip Line: 10, 20, and 30

Plank Line – last Pax bear crawls to the front

Indian Run – last Pax does 5 planks run to the front


10-10-100 (10 exercises count down from 10 100 reps)

Side Straddle Hop, High Knees, Prisoner Squats, Butt Kickers, Merkins, Plank Jacks, Plank shoulder touches, LBC’s, Flutter kicks, Freddie Mercuries

COT: Welcome Downrange Foley, CSAUP update.

Coffee – Thanks Rancid for the Joe!!



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