AO: The Shadows

When: 03/04/2023


Number of Pax: 18

Pax Names: Big Tee, Black Diamond, Frostbyte, Gold Digger, Jimmy Choo, Kimchi, Kingpin, Lockout, Mayhem, Mud Hut, Stimpy, Taco Time,

Number of FNGS: 0

FNG Names:

QIC: GoldDigger

The BackBlast:

I may have missed some names! I tried to remember everyone.

We had an 18PAX on YHCs cotter Q! I missed the men. Glad for BigTee to ruffle my feathers and make the workout more challenging! Also thanks to the PAX who were there for the EC! Both rucking and the 5K run.

F3 Salt lake at the shadows completed what I call “Guess who’s back” Fitting name right?

100 side shuffle hops.

90 weighted calf raises.

80 Alternating Reverse lunges

70 Squats

60 LBC’s

50 American hammers

40 coupon curls for the girls

30 Golden Prairie Coopers

20 Tricep Extensions

10 Burpees OYO

1 minute plank


*3 Rounds

16 Tricep dips

20 Bent over rows

10 Bench step ups

* 3 Rounds

10 we’re not worthy

20 Bonnie Blair’s

*4 Rounds

16 seated shoulder presses

*3 Rounds

10 Thrusters

16 Bradly Coopers.

Leave a Comment