• Post Type: Backblast
  • When: 08/20/2022
  • AO: PainLab
  • QIC: Voodoo
  • FNG's: Noisy Cricket
  • PAX: Tube, Castle Rock, Whoopee (Gashouse)

It was good to be out today.  Beautiful morning for some fun with heavy things. Here’s how it went… Whoopee was solo for boot camp side so he did some PT test training up on the track. Tube, Castle Rock, FNG, and my self. Headed over for some timed station work.
50 seconds of work 20 second test/transition

Round 1

KB swings


Slam ball

Battle rope

Man makers


Sandbag overhead toss to burpee (crowd pleaser) 


Break = fellowship mosey around parking lot

Rd 2

Pull overs


American hammers

Battle rope


Big boys

Throw over burpees

Fellowship mosey

Round 3



Little Green Band (if you know you know)

Slam ball American hammers

Lateral Raises

Flutter Kicks

Sandbag burpees

That was a wrap. It was great to have an FNG today. I think he enjoyed it.