AO: Kevin Bacon

When: 07/03/2023


Number of Pax: 2

Pax Names: (none),

Number of FNGS: 0

FNG Names:

QIC: Infinity from F3theCapital

The BackBlast:

WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Mosey.  


The Thang:

Round 1: 

10 Merkins, 

15 Parallel Squats, 

20 Sit-ups, and



Round 2: 

15 Derkins, 

15 Jump Squats, 

Jamie (20-20-20 sec V-hold, extensions, V-hold), and



Round 3: 

10 Clapping Merkins, 

15 Copperhead Squats, 

20 V-Ups, and



Round 4: 

10 Stagger pushups (5 each arm), 

10 Squat Walkers back and then 10 forward

20 American Hammers, and



Round 5: 

10 Peter Parker pushups (5 each leg), 

15 Spider-Man squats, 

30-sec Balls to Wall Hold, and



Round 6: 

10 CDDs IC, 

15 Squat-Lunges, 

20 LBCs IC, and



Round 7: 

15 Hand-release pushups, 

45-sec Leg Raise Hold (left leg), and

45-sec Bird Dog (left arm).


Round 8: 

15 Diamond pushups, 

45-sec Leg Raise Hold (right leg), and

45-sec Bird Dog (right arm).


5-10-5 Jack Webb’s before time expired

– Merkins

– Shoulder Press, IC



Try to foster an athletic mindset:

– Athletes eat and train, they don’t diet and exercise.  

– Athletes improve their performance, they don’t burn fat/calories.

– Athletes focus on their weak areas, they don’t stick to what they’re good at.

– Athletes put in the extra work to improve, they don’t just get by.  

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