• Post Type: Backblast
  • When: 10/03/2020
  • AO: Folsom
  • QIC: Sister Act
  • FNG's:
  • PAX: Hacksaw, Big Pappy, Sarlac, Westside, Sparky, Wichita, Wire Nut, Def Leppard, Purple Haze, Oompa Loompa, Broke, Dr Seuss, Mozart, Volt

15 men posted on this Saturday morning to put in some work.  No FNGs, time to work!!


Gravel Pickers, Wind Mills

The Thang:

Head to tennis courts.  Line up face the length of all the courts.  First exercise called is The 555 Standard!

5 Rounds

15 Squats

15 Burpees

15 Hand Release Merkins

Run to far end of court and back


On to next called exercise.  Line back up on line.  Called 11’s. Use the length of 2 courts for this one.  Start with 10 Mike Tyson’s, run to end of 2nd court for 1 Imperial Walker Squat, run back.  Then 9 Mike Tyson’s, run, 2 IW Squats, run back.  Continue until you finish with 1 Mike Tyson and 10 IW Squats on other end.

Circle up.  Exercise called here is Pandemic!  Start with 1 Burpee, 2 Mountain Climbers, 3 Sit-Up.  Then so 2 Burpees, 4 MC, 6 Sit-Up. Then 3 Burpees, 6 MC, 9 Sit-ups.  Pyramid style workout where you are supposed to go 1 to 10 to 1.  We made it to 10 Burpees, 20 MC, 30 Sit-ups and stopped.

Next line back up on line.  Exercise called is Rugby Sprints.  I call an exercise and do it AMRAP.  When I say go, sprint down 2 courts, sprint back 2 courts, then walk 2 courts.  We did this 4 times with a different exercise called each time!

Time running out, mosey back to the flag.  Knock out 10 more Burpees to round it out to 140 Burpees for the morning!  Nice work men. Time!!



Prayer request



Honor to lead today.

Sister Act