AO: The Den

When: 10/23/2022


Number of Pax: 3

Pax Names: Mayhem, Nuke, Piglet,

Number of FNGS: 0

FNG Names:

QIC: Nuke

The BackBlast:

Wonderfully wet starting out 61°F. With three HIMs. Gave the disclosures and we were off.


  • Side straddle hop (of course!)
  • Abe bagodas
  • Cherry pickers
  • Down dog/up dog
  • Walk the dog
  • Quad stretch

The Thang:

  • 20# vests all around
  • Mosey to the track do a lap
  • Stadium stairs, one Pax at the top, hold squat, one Pax at bottom, hold plank, other run up tag and swap, x5.
  • 3x up down stadium stairs, lap around the track
  • Stadium stairs, remove vest. Vest swings at bottom, squat thrusts at top, x5
  • Vests back on
  • Another 3x up down stadium stairs and lap around the track
  • Mosey back to start


  • 8 burpees in cadence, slow count
  • 16 sumo squats in cadence


  • Piglet traveling to Denver, M and 2 short Shorties at home
  • Mayhem associate recently diagnosed with breast cancer
  • Q Source word of the day Shield Lock




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