AO: The Nunnery

When: 01/25/2023


Number of Pax: 9

Pax Names: Foreman, Gold, Madoff, Päntsdrunk, Public Access, Quasimodo, Silver Spoon, Snork, Tron,

Number of FNGS: 0

FNG Names:

QIC: Gold

The BackBlast:

Warm up
Imperial Walkers
Old man stretch

We split into 2 groups:
1. Merkins
2. Big boys
3. Mtn Climber
4. Deadlift, curl, press with coupon
5. Sled pulls back and forth(8 coupons on sled) this station is the pacer and pax rotate as this station completes

Group 2 did laps around Trinity. At end of each lap, group 1 and 2 switched

We did 5 laps:
– Guardian run
-Faster pace lap
-Lap without a traditional run ( skips , hops, butt kicks , high knees , karaoke)
-faster pace lap
– Guardian run


1. It was a really great day to work out. No wind, a few inches of snow. Just called out that it was a perfect morning.
2. I commented that the sled appeared to be a fun idea. Some glitches along way. There are chances to optimize. Reminded the group to test, measure, and improve.

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