AO: Zoo Crew

When: 01/23/2021


Number of Pax: 7

Pax Names: Brawny, Fogger, GTL, Homer, Lemond, Mimbo, Rancid,

Number of FNGS: 0

FNG Names:

QIC: Mimbo

The BackBlast:

Beautiful, 10° morning at the Zoo where 7 got after it. YHC testing out an adidas tracksuit to pair with the forthcoming slav squats.


  • Arm circles (fwd and back), OH claps, and seal claps (x15)
  • Side squats OYO
  • Cobra stretches OYO
  • 21s (PAX failed to end in unison, 10 penalty burpees)

~~A mosey lap around the playground~~

Thang 1

  • 1 minute Slav squats followed by 1 minute victory pose (arms overhead in V formation)
  • Kettlebell passed around with PAX performing curls if they got the bell while squatting, held it above their head if they got it while in victory pose
  • 10 minutes total

~Mosey to bridge with kettlebell in tow~

Thang 2 – BOMBS

  • partnered up and each team performed 25 burpees, 50 OH claps, 75 merkins, 100 big-boy situps, 125 squats – while one partner ran

~Mosey back to the start~

Thang 3 – Thunderstruck

  • PAX once again assumed the slav squat position while YHC worked out the audio
  • Start in plank, perform one merkin every time AC/DC sings the word “thunder”, remain in plank for the duration of the song

And that was it. Great to be back in the action after a hiatus. Met some new faces and braved the cold. The cold has a funny way of making things more meaningful. If you decide to go out in the cold to do something, you have an extra incentive to make that something worthwhile. Push a little harder, deal with a little more discomfort, and decide to feel invigorated instead of miserable.

I always feel grateful for the other guys in F3 in the hours after leading a workout, and this time is no different. But the added element of the cold makes the shared sacrifice feel especially important.

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