AO: The Crown

When: 06/17/2022


Number of Pax: 7

Pax Names: Bob the Builder, Combine, CR7, Cyclone, HoneyBadger, Lady Bug,

Number of FNGS: 1

FNG Names:

QIC: Combine

The BackBlast:

Beautiful day at The Crown. 7 PAX enjoyed a smorgasbord of exercises.

Warm-o-rama: SSHs, Abe Vigodas, overheads, seal claps, groin and calf stretches, monkey humpers

1/4 mile merkin mosey – 0.25 mile mosey with 4 sets of 25 merkins intermittently. Great way to get to 100 merkins.

Suicide Ladders – run 10 yds, 5 burpees, run back…run 20 yds, 10 burpees, run back…run 30 yds 15 burpees, run back…run 50 yards, 20 burpees, run back


Partnered up for some work: 200 step ups, 200 plank jacks, and 100 mountain climbers: 1 PAX exercises, the other runs 50 yds out and back, rotate until done.


Suicide Ladder of sorts – bear crawl 10 yds, 10 squats, crawl bear back…bear crawl 20 yds, 20 squats, crawl bear back…walking lunge 20 yds, 20 squats, lunging walk back, walking lunge 10 yds, 10 squats, lunging walk back.

Mary: J-Los, LBCs, flutter kicks, scissor kicks

CoT: Some of us taking part in the Race Against Hate this weekend to commemorate the senseless loss of life in our community back in 1999. There are days when I feel we haven’t made great strides since then. But I look at my kids, the joy they bring everyday, and I have hope. Hope is greater than hate. Let’s keep showing up together for ourselves, our families, and our community. Let ’em know that we always choose love. We remember Ricky Byrdsong and Won Joon Yon who were lights extinguished too soon in 1999. We remember the 10 other men who were targeted out of hate and whose lives were never the same.

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