AO: Runway

When: 01/05/2021


Number of Pax: 4

Pax Names: Flux Capacitor, Sludge, Thighmaster,

Number of FNGS: 1

FNG Names: Crude Masamba (Jimmy)

QIC: ThighMaster

The BackBlast:

With temps in the mid-30s, the morning at least started mild!

Showing up at The Runway for some work this week were Flux Capacitor and Sludge, along with a FNG, Sludge’s brother from Africa.  Welcome Crude Masamba!

We expected snow, but had just a little rain and very wet ground.


SSH IC x 20

LBAC IC – forward and reverse – IC x 10

(leaving arms up)

Moroccan Night Clubs – IC x 10

Paul Blarts – IC x 10

Willie Mays Hayes – IC x 10

Mosey around the outside of the parking lot to the East of the Gazebo area.

Looping back and stopping in the middle of parking lot, but what on earth for?????

The Thang

Suicide Ladders were on the breakfast menu today.

6 cones marked the course. Each round the Pax would run to cone one, do the exercise and quantity, return to start. Then run back to second cone (further away) for the same exercise and high quantity.  This continues until all 6 cones are covered.  PAX returning after the sequence waiting in a plank until everyone was ready for the next round.

Round one: Burpees. Quantity: 1, 2, 3, 4, 5, 6  (up one for each one)

Round two: Lunge Steps. Quantity: 2,4,6,8,10,12 (each leg)  – the final trip back to start was, uhh fun.

Round three: Merkins. Quantity: 3,6,9,12,15,18 – someone’s brilliant idea of doing these in the very wet parking lot full of puddles meant the PAX were soaked all the way through!

Round four: Jump Squats: 4,8,12,16,20,24 – the run back after this one was super fun as well.

We ran out of time prior to the final planned round – Bradley Coopers.


Back near the flag, the Pax completed Flutter Kicks IC x 20 and Box Cutters IC x 15 before time expired.

Another great morning in the gloom at the Runway. While most normal people were warm in a dry bed somewhere, this group was pushing hard and getting better. I for one and glad to be out doing hard things and pushing each other hard.

Well done boys,




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