• Post Type: Backblast
  • When: 04/14/2022
  • AO: The Goat
  • QIC: Breaker Breaker
  • FNG's:
  • PAX: Progress, Orangeman (R), Buckeye, Bubba Sparxx, Radio Head, Gator, Tesla (R), Gavel, WattsUp (R), Nutria, Freon, ShortSale (R)

It’s 5:30am,  no FNGs so a brief disclaimer and get to work!

Mosey down to the bridge leading over to Goat Island

Bear crawl across bridge then runner’s skips for 20 yards, then Karaoke, high knees, and then butt kicks. Continue mosey to back parking.


  • SSH
  • Don Qs
  • Hillbillies

Now for some sprints – everyone lines up on facing back of parking lot.

  • Speed skaters back/forth over line until YHC calls Go! – Sprint about 25 yards and mosey back to start line.
  • Split jump lunges and sprint
  • Jump switches and then sprint
  • Over & Backs and then sprint
  • Double leg side 2 side jumps and then sprint

Start mosey back but before crossing first bridge, 10 burpees. Mosey on but before 2nd bridge, 20 merkins and then bear crawl across bridge.

At bottom of hill across from Fire Station, time for some hill sprints.

At bottom of hill, 10 monkey humpers, sprint to top of hill then 10 CDDs

Rinse and repeat 10X

A little time left for some core

  • LBCs
  • Flutter Kicks
  • American Hammers




  • Announcements
  • Prayer Requests

YHC closed in prayer


10-4 Good buddy, over and out,