AO: Runway

When: 11/03/2020


Number of Pax: 4

Pax Names: Domo, Sludge, Thighmaster,

Number of FNGS: 0

FNG Names:

QIC: ThighMaster

The BackBlast:

Kicking off election day at Runway in Sandy.  F3 Salt Lake’s newest AO is a great location – so many options!  (note: Flux Capacitor didn’t get added to the drop down yet – will rectify)


SSH IC x 20, IPW IC x 10, Hillbillies IC x 10, LBAC forward with thumbs up IC x 10, LBAC reverse with thumbs down IC x 10 and Paul Blart squats IC x 10

We then moseyed around to the back of the parking and stopped on the East end…


Part one – Paul Abdul (Two Steps forward, and One Step Back)

PAX started in the east corner of the parking lot – Bear crawled forward two parking stalls, and completed 5 Merkins. Then, Crawl Bear back one parking stall and completed 5 merkins.  Continued the 2 forward one back until such time as I decided it was time to pivot. In the end, we didn’t cross the parking lot, but made a vow to bring this one back – soon!

Part two – The Cooper

We started running around the perimeter of the park using the track around the soccer field.  First stop after half a lap was 10 burpees, 10 squats, and 10 merkins.  We continued around the track making two full loops and counting down on each stop until we finally returned to the flag for 1 burpee, 1 squat and 1 merkin.

Part three – TIME to VOTE

The PAX wrapped the workout with a very brief V-O-T-E cycle before time expired.

V = V-up situp, single count x 10

O = One Call, 8 count merkins x 10. (1) down (2) hand release (3) back up to plank (4) punch right arm forward over head (5) pull right arm back (6) punch left arm forward over head (7) return left arm back.  HARD COUNT = one rep.

T = Tempo Merkins x 10. Down slow 1-2-3, then backup on hard count.

E= E2K situps x 10.  Right leg over left, with angle over left knee. Sitting up with arms behind head and driving left elbow to right knee. Switch for next rep.

COT / Announcements –  Pax talked of getting additional EH for this location. Also noted – it’s DOMO’s Birthday. 46 never looked so good.

Always a privilege to be up and working hard together.  Now lets take this effort into the rest of our day!



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